As the weather starts to get colder and you find yourself caught inside, you can still perform soccer exercises and moves at home to improve your skills.
You can do ball exercises in a space like your living room or basement, and you don’t need much space at all in order to work on these.
Soccer ball exercises will not only improve your touch but also help keep your fitness up during the next few colder months before you can get back outside again. (And of course, these soccer ball exercises can also be performed outside.)
In previous articles, we outlined how to get 2,000 touches by juggling and 1,500 with dribbling exercises.
Elite players will work towards getting 10,000 touches per day and beginners should work towards getting 1,000 to 3,000 touches per day.
The number of total touches are given for the beginner performance level for the juggling and the dribbling exercise.
However, you can just perform the beginner number touches for each exercise multiple times to reach the proficient level and elite level.
Soccer ball exercises are a great way to get in your daily touch totals. Below is an At Home Indoor Soccer Ball Exercise workout with 10 soccer skill exercises.
Again it is set at the Beginner performance level but you can do this routine 7 times to get to the Elite level.
How Many Touches to Get Each Day: Performance Levels
Beginner: 1,000 – 3,000 touches per day
Proficient: 5,000 touches per day
Elite: 10,000 touches per day
Indoor Practice Plan: Top Exercises and Moves (1500 total touches)
Stationary Toe Touches/Ball Taps
Alternate using the ball of your foot to lightly touch the top of the soccer ball. This is similar to stationary stair steppers. 75 touches each foot = 150 touches
Stationary Pendulums/Tic-Tocs
Cut the soccer ball with the inside of your foot moving the ball back and forth between your feet. 100 touches each foot = 200 touches
Single Foot Sole Roll Forward then Backwards
Forward and backwards is one rep getting you 2 touches per rep.
- Right foot 2 touches x 25 reps = 50 touches
- Left foot 2 touches x 25 reps =50 touches
Start with the ball away from your body so you can just reach it with your toes at a 45 degree angle. Use the sole of your foot to pull the ball back towards your body and then push the ball away with the outside of your foot at a 45 degree angle to simulate at preparation touch. Pull backwards and push forward is one rep getting you 2 touches per rep.
- Right foot 2 touches x 50 reps = 100 touches
- Left foot 2 touches x 50 reps = 100 touches
Single Foot Pull Push Instep (Laces)
Start with the ball away from your body so you can just reach it with your toes.
Use the sole of your foot to pull the ball back towards your body and then push the ball forward with your laces. Pull backwards and push forwards is one rep getting you 2 touches per rep.
- Right foot 2 touches x 50 reps = 100 touches
- Left foot 2 touches x 50 reps = 100 touches
Sole Drag/Pull Back, Inside Push
Start with the ball away from your body so you can just reach it with your toes.
Use the sole of your foot to pull the ball back towards your body and then push the ball forward with the inside of your other foot like you are passing the ball.
Pull backwards and inside push forward is one rep getting you 2 touches per rep.
- Right foot pull back, Left foot inside push x 50 reps = 100 touches
- Left foot pull back. Right foot inside push x 50 reps = 100 touches
Sole Roll, Stop side to side
Start with the ball outside your body at a 45 degree angle. Use the sole of your foot to roll the ball perpendicular across your body while stepping in the same direction.
Then use the inside of your other foot to stop the ball.
Next, use the same foot that you just stopped the ball with to now use the sole of your foot to roll the ball perpendicular across your body while stepping in the same direction.
Then use the inside of your other foot to stop the ball. Side to side is one rep which gets you four touches per rep. 25 reps = 100 touches
Inside of Foot Cut, Stop side to side
Start by cutting the ball with the inside of your foot perpendicular across your body and then stop in with the inside of your other foot.
Then cut the ball back with the same foot you just stopped the ball with and cut the ball perpendicular across your body and stop it with the inside of your other foot.
Side to side is one rep which gets you four touches per rep. 25 reps = 100 touches
The L Move, Sole Pull Across
Start with the ball in front of one foot. Pull the ball with the sole of your foot behind your standing foot. Then tap the ball with the inside of your foot behind your standing foot. Next use the sole of your foot to pull the ball back across to your starting foot. 1 time around will get 3 touches.
- Right foot L Move x 25 reps = 75 touches
- Left foot L Move x 25 reps = 75 touches
Brazilian Sole Rolls – Use the sole of your foot to flick the ball perpendicular across your body. 50 touches each foot = 100 touches
For more ideas, read our article on ball control drills you can do inside in a small space.
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