Through Kick-Off choose your desired match;
Set the difficulty to Beginner and time to four minutes.
Once you get possession of the ball you can have your player stay in your half without having to do anything else until half time. Get the ball back in your half after you resume the match, and repeat for the extra time stoppages.
That'll take you to penalties. Time your second press of the shoot button right as your player is taking their final step.
You could also do this with two controllers:
Move the goalkeeper out of the way and just tap the shoot button so you don't risk overhitting your shot.
Of course, you're going to want to miss with the other controller.