If you get to the penalty shoot-out and you are not very good at saving goals, then as the opposing team player is running towards the penalty spot press 'C', 'F2' and fire. This should cause a white wall to spring up out of the ground in front of him, and his shots will either miss the goal or fly straight into your arm.
To stop the opposition from scoring penaties, press 'C', 'F2' and fire when goalkeeping and a wall should appear and you'll never let any goals in.
Choose to play a friendly match, and when picking your teams, press 'X' on the keyboard. The screen will flash and you'll be playing on a blue pitch which makes the ball extra bouncy.