21 Day Soccer Training Program: Day 18 – Soccer Ball Handling Drills

Youth soccer player practicing soccer ball handling drills.

Introduction

Enhancing Your Soccer Skills with Effective Ball Handling Drills

Soccer, a game of skill, strategy, and endurance, demands exceptional ball handling abilities. Mastering the art of manipulating the soccer ball not only sets the foundation for advanced play but also significantly boosts a player’s confidence on the field. This comprehensive guide focuses on essential soccer ball handling drills, each designed to enhance control, agility, and overall soccer prowess. From beginners to seasoned players, these drills cater to all, ensuring a well-rounded skill set that is crucial in the dynamic environment of a soccer match. On Day 17, we talked about exercises for goalkeepers, but this section will focus on those looking to set themselves apart and gain confidence moving up and down the pitch. Pair these drills with a nutritious, high-energy meal plan, and you’ll be well on your way to dominating the field.

Drill 1: Inside-Outside Touches

Developing Agility and Footwork Precision

Description and Benefits: The Inside-Outside Touches drill is a fundamental exercise that focuses on improving agility and precision in footwork. By repetitively moving the ball with the inside and outside of the foot, players develop a natural rhythm and increase their ability to maneuver the ball with finesse under various playing conditions.

Step-by-Step Guidance:

  1. Setup:
    • Begin by standing in an open area with a soccer ball at your feet.
    • Position yourself in a balanced stance, ready to move dynamically with the ball.
  2. Execution:
    • Start with your right foot, gently touch the ball with the inside of your foot, then quickly with the outside, pushing it slightly forward.
    • Progress forward with each inside-outside touch, maintaining control of the ball.
    • After a few touches, switch to your left foot and repeat the inside-outside movement.
    • Focus on keeping your touches light and the ball close to your feet.
    • Perform this drill in sets: do 3 sets of 10 repetitions for each foot.
    • As your skill improves, increase the speed of your touches while ensuring the ball remains under your control.

This drill not only enhances your foot dexterity but also trains your mind to switch quickly between different foot surfaces, a skill crucial in outmaneuvering opponents during a game.

Drill 2: Roll-Overs

Enhancing Ball Control with Dynamic Foot Movements

Description and Benefits: The Roll-Overs drill is designed to improve your ability to control the ball using the sole of your foot, a critical skill in maintaining possession under pressure. This exercise helps in developing smooth transitions and agility in moving the ball across the body, essential for deceptive maneuvers in game situations.

Step-by-Step Guidance:

  1. Setup:
    • Stand with a soccer ball at your feet, in an area that allows movement forward.
    • Keep your body poised for dynamic movement.
  2. Execution:
    • Begin with your right foot and roll the ball across your body from outside to inside using the sole of your foot.
    • As the ball reaches your left foot, use the sole of your left foot to continue the roll-over motion, moving the ball back across your body.
    • Continue this motion, alternating feet, while progressively moving forward.
    • Focus on smooth transitions and maintaining close control of the ball.
    • Aim to perform this drill in three sets, each consisting of 15 roll-overs (or roll-acrosses) per foot.
    • As you become more comfortable, increase the speed of the rolls while keeping the ball under control.

Through Roll-Overs, players learn to use their soles effectively, a skill that is often overlooked but crucial in tight spaces on the soccer field.

Drill 3: Sole Taps

Quick Footwork for Improved Ball Mastery

Description and Benefits: Sole Taps are an excellent drill for enhancing your foot speed and agility. This exercise is about tapping the top of the ball with the sole of your foot, alternating quickly between feet. It’s ideal for developing a rapid, light touch, which is essential for maintaining control of the ball in fast-paced game situations.

Step-by-Step Guidance:

  1. Setup:
    • Stand upright with a soccer ball in front of you.
    • Position your feet shoulder-width apart for stability.
  2. Execution:
    • Begin by lightly tapping the top of the ball with the sole of your right foot.
    • Quickly switch to your left foot and repeat the tap.
    • Continue alternating between your right and left feet at a fast pace.
    • Focus on keeping your touches light to prevent the ball from bouncing away.
    • Aim to perform this drill for one minute, maintaining a consistent speed throughout.
    • As your confidence grows, increase the speed of your taps, striving for a balance between pace and control.

Sole Taps not only improve your footwork but also aid in developing endurance and coordination, making it a staple in soccer ball handling drills.

Drill 4: Pendulum Dribbles

Rhythm and Control in Ball Movement

Description and Benefits: Pendulum Dribbles are about moving the ball back and forth like a pendulum, using the inside of your feet. This drill is key in developing a rhythmic and controlled dribble, crucial for maneuvering through tight spaces and avoiding defenders.

Step-by-Step Guidance:

  1. Setup:
    • Position yourself in an open space with a soccer ball at your feet.
    • Stand with your feet slightly apart, ready to move with the ball.
  2. Execution:
    • Using the inside of your right foot, push the ball to your left.
    • Quickly switch to your left foot and push the ball back to the right.
    • Continue this back-and-forth movement, creating a pendulum-like rhythm.
    • Keep your touches controlled and the ball close to your feet.
    • Perform this drill in sets of 3, aiming for 1 minute per set.
    • Gradually increase your speed as you gain more control over the ball.

Pendulum Dribbles not only enhance your dribbling skills but also improve your balance and coordination, essential elements in effective soccer play.

Drill 5: Cone Weave

Mastering Dribbling Agility and Precision

Description and Benefits: The Cone Weave drill is designed to sharpen your dribbling skills, particularly your ability to maneuver the ball with precision and agility. Weaving through cones using only the outside of your feet challenges your control and encourages quick decision-making, mirroring game-like situations where tight space navigation is crucial.

Step-by-Step Guidance:

  1. Setup:
    • Place a line of cones, about 2 feet apart, in an open area.
    • Stand with a soccer ball at the start of the cone line.
  2. Execution:
    • Begin by using the outside of your right foot to dribble the ball through the cones.
    • Weave in and out of the cones, keeping the ball close to your feet.
    • Once you reach the end, turn around and repeat the drill with the outside of your left foot.
    • Aim for fluid movement and tight control as you navigate through the cones.
    • Time yourself and try to beat your record with each attempt.
    • Practice this drill in multiple sessions, focusing on reducing the time taken to weave through the cones without sacrificing ball control.

The Cone Weave drill not only enhances your dribbling skills but also improves your ability to make quick changes in direction, a key attribute for successful soccer play.

Drill 6: Triangle Drills

Developing Spatial Awareness and Ball Manipulation

Description and Benefits: Triangle Drills focus on using the sole, inside, and outside of your foot to manipulate the ball in a triangular pattern. This drill is excellent for developing spatial awareness and the ability to control the ball with different parts of the foot, essential for effective passing and dribbling in a game.

Step-by-Step Guidance:

  1. Setup:
    • Begin with a soccer ball at your feet in an open space.
    • Position your body in a stance that allows for quick movement and changes in direction.
  2. Execution:
    • Using the sole of your right foot, drag the ball back towards you.
    • Then, pass it to the side with the inside of your right foot.
    • Quickly push the ball forward with the outside of your right foot, completing the triangle.
    • Repeat this pattern, creating a rhythmic triangular movement.
    • Perform 3 sets of 10 triangles for each foot.
    • As you become more adept, increase the speed and fluidity of your movements.

Triangle Drills not only improve your ball handling but also your ability to quickly switch between different types of touches, a valuable skill in dynamic game scenarios.

Drill 7: Juggling Circuits

Enhancing Ball Control and Coordination

Description and Benefits: Juggling Circuits are a fantastic way to improve overall ball control and coordination. This drill involves keeping the ball in the air using all parts of the foot and body, which enhances touch, timing, and spatial awareness – vital skills for any soccer player.

Step-by-Step Guidance:

  1. Setup:
    • Stand in an open space with a soccer ball.
    • Prepare to start the drill with a balanced, relaxed stance.
  2. Execution:
    • Begin by dropping the ball onto your foot and lightly kicking it up to maintain control.
    • Alternate between your feet, thighs, and other parts of your body to keep the ball in the air.
    • Focus on controlling the ball with soft, cushioned touches.
    • Set a target for the number of consecutive juggles and try to increase this number with each practice session.
    • Practice regularly, gradually introducing more challenging variations, like spinning or moving while juggling.

Juggling not only improves your touch but also enhances your concentration and adaptability on the field.

Drill 8: Wall Passes

Sharpening Passing Accuracy and First Touch

Description and Benefits: Wall Passes are an excellent drill for developing passing accuracy and refining your first touch. Consistent practice of this drill will significantly improve your ability to control and redistribute the ball under pressure.

Step-by-Step Guidance:

  1. Setup:
    • Find a solid wall with enough open space in front for movement.
    • Position yourself a few feet away from the wall, with a soccer ball.
  2. Execution:
    • Pass the ball against the wall using the inside of your foot.
    • Receive the ball with your other foot, focusing on controlling the first touch.
    • Continue this pattern, alternating feet with each pass.
    • Aim to continue for 2-3 minutes, focusing on accuracy and a quick, controlled return.
    • As you progress, increase the power and speed of your passes, challenging your ability to maintain control on the return.

Wall Passes help in building the muscle memory required for effective passing and receiving in actual game scenarios.

Check Out Our Full Free 21 Day Training Program

What to Read Next

No related articles.

Contact Us | Privacy Policy | Terms of Use

Youth Soccer Sports | Salt Lake City, UT 84101

Copyright © 2024 Youth Soccer Sports