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Distribution can be done two ways: throws or kicks. Both have advantages for certain situations.
Kicks
A goalkeeper may simply drop the ball to the ground and take the kick normally, especially if they have a big foot. When more distance is required, to break pressure or for younger players, a punt or drop kick is used.
Punts
A punt is usually the kick with the greatest distance, although the high trajectory and hang time usually mean 50-50 balls at the receiving end. Start with the ball in both hands. It may be more comfortable to end up dropping the ball with one hand rather than two. If so, the hand on the same side as the kicking foot should be used. But starting with both hands will allow for more consistency in the drop. Take a short run up (about 2-3 steps) at a slight angle to the kicking direction; this gets the hip more involved and generates more power. The plant foot should point towards the target. Drop the ball - don't toss it upwards! - and kick, following through to land on the kicking foot. The kicking foot should be straight, directly on line with the target, and should not swing around the body.
Drop Kicks
A drop kick, where the ball hits the ground before being contacted by the foot, gives a lower trajectory ball. This makes it better for driving into the wind and makes it easier for teammates to receive. It does not have quite the distance of a punt, however. The technique is very much the same as a punt, except the kick is timed so the foot strikes the ball just after it bounces on the ground. The drop kick has a distinctive "ba-DUM" sound you can listen for: the "ba" is the ball hitting the ground; the "DUM" is the foot striking the ball a fraction of a second later. Timing is everything for both punts and drop kicks. Just like free-throw shooting in basketball, kicking distribution must be practiced over and over until the timing becomes automatic. Don't be discouraged when kicks are very inconsistent at first - time and lots of practice will improve things.
A final word on kicks (including goal kicks, which goalkeepers should learn to take themselves): let your good technique do the work for you! A keeper who tries too hard to "explode" the ball will likely mis-hit the ball and suffer inconsistency. Relax, and let the mechanics of the kick work for you.
Throws
Throws are usually much shorter than kicks, but much more accurate. A quick throw right to the feet of an open teammate is often the safest distribution. The goalkeeper has several basic throws available. I've listed them here in order of decreasing accuracy and increasing distance. For the javelin, sidearm and overhand throw, the trajectory of the soccer ball should be mostly level or even downwards, not high and looping. We want the ball to hit the ground in front of the receiver, to give it time to settle on the grass and make for an easy trap. A rule of thumb is to have the ball initially hit the ground about two-thirds of the way to the receiver.
Roll
The roll is the most accurate but shortest distribution. It is also typically the easiest for teammates to receive. Control the ball between the palm of the hand and the forearm with a bent wrist, step with the opposite foot, and "bowl" the ball, making sure the fingertips touch the ground on the delivery. This will require bending the knees and waist to get low enough. Just like in real bowling, you don't want to drop the ball from the hand to the ground. The transition should be smooth.
Javelin or Baseball Throw
In the middle of the accuracy and distance scale is the javelin or baseball throw. The form is similar to how a javelin is thrown. The ball starts in the palm beside the head and is thrown straight forward as the keeper steps into the throw. Some backspin on the ball will help it "sit down" and make it easier to receive, so the keeper can let the ball roll of their fingertips slightly at the end of the release to provide this. Make sure the fingers are slightly over the top of the ball to keep it on a level or downward trajectory.
Sidearm Throw
The sidearm throw lies between the javelin and overhand throw in both distance and accuracy, and also in its delivery. The arm is extended back slightly behind the body at a "three-quarters" angle, not straight to the side but just below shoulder level. The ball is delivered with a bit of a slinging, sweeping motion. Because the arm position is sideways, the best way to put backspin on this throw is by passing the palm of the hand under the ball upon release, letting the ball roll off the middle and index finger and the thumb. Again, keep the fingers over the top of the ball so it stays low.
Overhand Throw
The overhand throw or "sling" is the longest but least accurate throw. It can be a good technique for very young players, since sometimes they can actually throw it as far as they can punt. The soccer ball is again controlled between the palm and forearm with a bent wrist. The arm is placed almost straight back, and as the keeper steps into the throw, the arm is fully extended, elbow locked, and brought around in a circle, over the head, and released towards the target. The hand should end pointing at the target, and letting the fingertips roll under the ball at the finish can provide some backspin to help the ball roll smoothly.
This is technically the most difficult throw. The hand must stay on top of the ball throughout the 180 degrees or so of arc; centrifugal force keeps the ball in place, much like water stays in a bucket when it's whirled around on a rope. The elbow must remain locked until the release, and the release point is critical. Often times the elbow will bend as the ball comes over the head, destroying the flow of the throw. Make sure the elbow stays locked, the ball comes high over the head, and then is released.
Kick Distribution
| Quick Summary - Kick Distribution: | Mistakes to Watch For: |
|---|---|
| Hold ball with both hands | Run-up uneven/too long/too short |
| Step into kick at slight angle | Tossing the ball in the air |
| Plant foot should point towards target | Plant foot pointing wrong direction |
| Drop the ball | Kicking foot swinging around body instead of straight |
| Kick straight at target and follow through | Poor follow-through |
Throw Distribution
| Quick Summary - Throw Distribution: | Mistakes to watch for: |
|---|---|
| Roll - most accuracy, least distance | Ball drops from hand to ground on roll |
| Javelin throw - medium accuracy and distance | Step with same side foot on roll |
| Javelin throw starts from beside head | High, arcing throws that are difficult to receive |
| Sidearm throw - medium accuracy and distance | Javelin throw does not start behind head |
| Overhand throw - least accurate, most distance | Ball not secure between palm and forearm on overhand throw |
| Overhand throw must keep hand on top, elbow locked | On overhand throw, elbow not locked or bends halfway though throw |
| Roll fingers under ball at end to provide backspin for javelin and overhand throws | Overhand throw not given full 180-degree rotation |
| Throws should have low trajectory and hit the ground a bit before they reach the receiver | Poor release point on overhand throw |