Soccer Training Solutions

Individual Soccer Training Tips, Soccer Drills, Fitness Tips and More

Dribbling

Soccer Cone Drills for One Person to Practice Dribbling

By Parker & Walsh Leave a Comment

soccer cone dribbling
image credit

Dribbling is a key soccer skill and it’s one that’s pretty easy to practice. If you have a ball and a grassy area to play in, you can easily work on your skills by yourself since dribbling is at its core an individual act.

But if you want to commit to improving your dribbling as significantly as possible, you’ll want to add some structure to your individual training.

Specifically, using soccer cones for dribbling is a great way to practice because they allow you to replicate more game-like situations: quick changes of direction, dribbling in tight spaces, and practicing different dribbling moves (link).

Getting a small set of soccer cones, ideally disc cones but full size ones work fine, is cheap and can be a good investment. And if you don’t have any cones at all you can set up a series of shoes, other balls, or similar small objects for you to dribble through.

soccer dribbling
If you don’t have cones, don’t worry! Just be creative finding something you can put down and dribble through, like these players working on their dribbling with bowling pins. image credit

Next we’ll look some good specific exercises you can do with your cones (or other objects).

Best Soccer Cone Dribbling Drills

When it comes to actually setting up cones for working on your dribbling individually, there are multiple ways to do it.

One is to set up a straight line line of cones for you to dribble through (like with the bowling pins in the above image).

The closer you space the cones, the more difficult the drill will be.

Where to Place the Cones: Setting the cones down in a straight line about 2 yards apart will help you with close control, while increasing the distance is good for beginners since it gives you a little more space.

Once you have your “course” set up, start dribbling!

Keeping Close Control: Weave through the cones while keeping the ball close to your feet so you remain in control. Learning how to do this is essential to becoming a

You also want to make sure to master the movement first, and only then try to do it at speed. If you try to go at a quick pace from the start, your form will suffer and you won’t get much benefit.

Dribbling with All Surfaces: Also make sure to dribble with both the inside and outside of your feet. You can choose a pattern of touches, for example cutting one direction with the inside of the foot followed by an outside touch with the other foot. Then vary it up.

In addition to dribbling through a straight line, there are other ways you can set up your cones. One option is to set up the cones in a T formation and dribble to the middle top cone, cut to one side, do a turn around that cone, sprint dribble to the other side, and then dribble to the bottom cone. Any dribbling exercise also helps with your fitness and this one especially so.

You can also set up three cones in a triangle about 2 feet apart, and dribble through them similar to how you did with the straight line.

Specifically to help you work on your dribbling moves, like the stop and go and the pull back V, you can do a great drill with only one cone.

Dribble at the cone from about 10 yards away and treat it as a defender. Perform your move without getting too close, and then change direction with a burst of speed into space.

When you’re learning how to dribble to beat an opponent, change of pace and change of direction are the two crucial aspects to doing it successfully, so focus on those with all of your dribbling practice.

What’s next? Some of our other articles go into even more detail on specific dribbling exercises and goals, so take a look at those for more ideas and inspiration:

The Zig Zag Dribbling Drill

2 Dribbling Drills for your Backyard

We hope this information is helpful to you in upping your individual training for dribbling. Cones are a very modest investment that can pay off big down the line with the structure they can give to your dribbling exercises. If you have any comments or questions, let us know in the comments section below.

Soccer Ladder Drills to Help with Speed, Dribbling, and Ball Control

By Parker & Walsh Leave a Comment

agility ladder soccer

Soccer players need quick feet to move the ball around and to get past defenders. Agility ladder training is a great way to help improve a soccer player’s foot speed.

You can do this in two ways, with a ball and without. After you practice ladder drills without a soccer ball, which is the most commonly-used method, you should also try a variety of ladder drills with a soccer ball. 

Need an agility ladder? Take a look at the best reviewed models on Amazon

Benefits of Soccer Ladder Drills with a Ball

Soccer ladder drills with a ball will not only help develop quick feet but also improve your dribbling and ball control.

By doing ladder drills for soccer with a ball, you can work on your soccer moves in a controlled and often challenging way.

Below are five soccer ladder workouts that you can do to improve speed, dribbling, and your ball control. You will be able get a total of 760 total touches.

*Note: the average agility ladder has 10 boxes. 

One Foot/One Step 

soccer ladder drills

  1. Without the Soccer Ball
    • Right side of the ladder leads with the left foot stepping into box 1. Go up and back down twice.
    • Left side of the ladder leads with the right foot stepping into box 1. Go up and back down twice. 
  2. With the Soccer Ball (160 Total Touches)
    1. Laces Touches (80 Touches)
      • Right side of the ladder leads with the left foot stepping into box 1, so with every step of your right foot, you will be touching the ball with your laces. Go up and back down twice. You will get 40 touches.
      • Left side of the ladder leads with the right foot stepping into box 1, so with every step of your left foot, you will be touching the ball with your laces. Go up and back down twice. You will get 40 touches.
    2. Outside, Inside Touches (80 Touches)
      • Right side of the ladder leads with the left foot stepping into box 1, so with every step of your right foot, you will alternate touching the ball with the outside of your foot and then the inside of your foot. Go up and back down twice. You will get 40 touches.
      • Left side of the ladder leads with the right foot stepping into box 1, so with every step of your left foot, you will alternate touching the ball with the outside of your foot and then the inside of your foot. Go up and back down twice. You will get 40 touches.

One foot in every box works on taking a touch every step to make sure you are in complete control of the ball. 

One Foot/One Step in Every Other Box 

one foot every other ladder

  1. Without the Soccer Ball
    • Right side of the ladder leads with the left foot stepping into box 1. Go up and back down twice.
    • Left side of the ladder leads with the right foot stepping into box 1. Go up and back down twice. 
  2. With the Soccer Ball (160 Total Touches)
    1. Laces Touches (80 Touches)
      • Right side of the ladder leads with the left foot stepping into box 1, so with every step of your right foot, you will be touching the ball with your laces. Go up and back down twice. You will get 40 touches.
      • Left side of the ladder leads with the right foot stepping into box 1, so with every step of your left foot, you will be touching the ball with your laces. Go up and back down twice. You will get 40 touches.
    2. Outside, Inside Touches (80 Touches)
      • Right side of the ladder leads with the left foot stepping into box 1, so with every step of your right foot, you will alternate touching the ball with the outside of your foot and then the inside of your foot. Go up and back down twice. You will get 40 touches.
      • Left side of the ladder leads with the right foot stepping into box 1, so with every step of your left foot, you will alternate touching the ball with the outside of your foot and then the inside of your foot. Go up and back down twice. You will get 40 touches.

One foot in every other box will help you improve your ball control while you are speed dribbling.

One Foot Hop Diagonally and Out Horizontally

  1. Without the Soccer Ball
    horizontal ladder step drill

    • Right side of the ladder leads with the left foot stepping into box 1. Go up and back down twice.
    • Left side of the ladder leads with the right foot stepping into box 1. Go up and back down twice. 
  2. With the Soccer Ball
    1. Stanley Matthews Soccer Move (160 Total Touches)
      • Right side of the ladder leads with the left foot hopping diagonally into box 1 and then quickly and immediately hopping out horizontally, so simultaneously, with your right foot you will tap the ball diagonally with the inside of your foot toward the ladder and then as you are hopping horizontally out you push the ball horizontally with the outside of your foot. The ball should mimic the movement of the arrows. Go up and back down twice. You will get 80 touches.
      • Left side of the ladder leads with the right foot hopping diagonally into box 1 and then quickly and immediately hopping out horizontally, so simultaneously, with your left foot you will tap the ball diagonally with the inside of your foot toward the ladder and then as you are hopping horizontally out you push the ball horizontally with the outside of your foot. The ball should mimic the movement of the arrows. Go up and back down twice. You will get 80 touches.

One foot hop in the box diagonally and out horizontally will help you improve the Stanley Matthews soccer move.

Diagonal Skater Hops

diagonal skater hops ladder

  1. Without the Soccer Ball
    • Left side of the ladder start. Hop diagonally across the ladder to the next box ahead and quickly hop diagonally back to the left side to the next box ahead. Go up and back down twice. (This is working on your feint soccer move. Your first hop diagonally is your feint to the right and then you quickly explode away from your defender leaving them in the dust.) Go up and back down twice.
    • Right side of the ladder start. Hop diagonally across the ladder to the next box ahead and quickly hop diagonally back to the right side to the next box ahead. Go up and back down twice. (This is working on your feint to the left soccer move. Your first hop diagonally is your feint and then you quickly explode away from your defender leaving them in the dust.) Go up and back down twice.
    • Start on either side of the ladder, hop diagonally across the ladder to the next box ahead and stick your landing. Then hop diagonally across the ladder to the next box ahead and stick your landing. Go up and back down twice. 
  2. With the Soccer Ball (120 Total Touches)
    1. Sole Stop (Place a ball in the middle of each box. Most people don’t have 10 soccer balls so any ball will work and as many as you can.) (80 Touches)
      • Left side of the ladder start. Use the right sole of your foot to tap the top of the ball like you are stopping it and then continue to step diagonally over the ball to the next box ahead. You should be diagonally straddling the ladder so the soccer ball is between your feet. Next, use the left sole of your foot to tap the top of the next soccer ball and continue to step diagonally over the ball to the next box ahead. Continue up the ladder and then back down twice. You will get 40 touches.
      • Right side of the ladder start. Use the left sole of your foot to tap the top of the ball like you are stopping it and then continue to step diagonally over the ball to the next box ahead. You should be diagonally straddling the ladder so the soccer ball is between your feet. Next, use the right sole of your foot to tap the top of the next soccer ball and continue to step diagonally over the ball to the next box ahead. Continue up the ladder and then back down twice. You will get 40 touches.
    2. Brazilian Sole Roll (Start with the soccer ball on the opposite side of the ladder and one box ahead.) (40 Touches)
      1. Left side of the ladder start with the soccer ball on the right side of the 1st box. Use the sole of your right foot to flick the ball across the ladder and slightly forward. Then use your left foot to flick the ball across the ladder and slightly forward. Continue until you get to the end of the ladder and then back down twice. You will get at least 40 touches.

The diagonal skater hops will help you with moves like your feint, sole stop to get the ball between your legs, and the brazilian sole roll.

Two Feet in the Middle Crossover Step Across

two feet in the middle ladder

  1. Without the Soccer Ball
    • Left side of the ladder start. Step into the first box diagonally putting both feet in and then stepping out continuing into diagonally. Next with your right foot perform a crossover step over the box all the way to the left side. Continue until you get to the end of the ladder and then back down twice.
    • Right side of the ladder start. Step into the first box diagonally putting both feet in and then stepping out continuing into diagonally. Next with your left foot perform a crossover step over the box all the way to the right side. Continue until you get to the end of the ladder and then back down twice.
  2. With a Soccer Ball (160 Touches)
    • Left side of the ladder start. With your right foot take two touches diagonally with your pinky toe, one touch to put the ball in the box and second to put it outside the next box. With your next touch, use the inside of your right foot to drag the ball across the ladder all the way to the left side. Then use the inside of your left foot to stop. Then continue the pattern of two touches with your pinky toes, drag across, and stop with the inside of your foot all the way to the end of the ladder and then back down twice. You will get at least 80 Touches.
    • Right side of the ladder start. With your left foot take two touches diagonally with your pinky toe, one touch to put the ball in the box and second to put it outside the next box. With your next touch, use the inside of your left foot to drag the ball across the ladder all the way to the right side. Then use the inside of your right foot to stop. Then continue the pattern of two touches with your pinky toes, drag across, and stop with the inside of your foot all the way to the end of the ladder and then back down twice. You will get at least 80 Touches.

This will help with the drag move or a double touch move.

An agility ladder is an easy (and cheap) way to add some variety to your fitness and ball work. Take a look at the best reviewed models on Amazon.

top image credit: flickr

How to Improve Your Foot Skills in Soccer

By Parker & Walsh Leave a Comment

As coaches we always say that just about any type of person–tall, short, muscular, skinny, etc.–can play soccer and learn to do it well. That’s one of the best parts of this game we love.

But if there’s one common thread across just about all proficient soccer players, it’s that they all have mastered their foot skills.

This is an area where the United States has long lagged behind South American and European countries. By emphasizing attributes like speed and strength over foot skills at young ages, too many kids ultimately fail to develop their technical abilities sufficiently.

Recently, however, there have been some major shifts to correct this historical shortcoming, and foot skills are starting to be emphasized much more at all levels.

If you’re a player hoping to reach your full potential, then there are some specific things you can start doing today to improve your foot skills.

Drills and Exercises for Improving Foot Skills

As a general principle, to improve your footwork, you need to be getting as many touches as you can. Fortunately this is easy to do! It doesn’t require a lot of space, and all you need is a ball. Soccer cones can help, but it’s easy enough to throw some shoes or other small objects down and use them.

Also, to truly improve your foot skills, make sure you are training both of your feet equally, not just your stronger one. And with that, make sure you are using all surfaces of your feet including the inside, outside, laces, and sole.

Here are some specific exercises you can work on for improving your foot skills.

Juggling

Working on your juggling is one of the best ways you can get lots of touches in a small area, significantly improving your foot skills.

Specifically, it helps with everything from touch and control to balance and prepares you for game situations where the ball comes at you from all directions and heights and forces you to adjust quickly.

Cone Dribbling

In addition to juggling you want to make sure to practice some good dribbling drills to help you get more touches at game speed. Here are a few ideas with cones:

Set up a line of cones and dribble through them. Try a pattern of cutting across with the inside of one foot, and pushing the ball out with the inside of your other foot. With this type of drill, make sure to start slowly to get the technique and pattern down, then increase your speed as you are able.

Also, set up a few cones around in a medium-sized area and work on performing dribbling moves. Don’t go overboard with extra fancy footwork, but rather repeat and master the simpler moves like feinting one way and cutting the other way. Another go-to is performing a step-over and then cutting away with the outside of your other foot.

When you do a dribbling move, make sure you explode away with a change of speed. This is what helps you gain separation from your defender in a game situation, and learning how to keep the ball under control as you accelerate is an important part of developing your foot skills.

Toe Touches/Toe Taps

Another great way to get a lot of touches quickly in a small space is toe touches (also known as toe taps). This is a familiar exercise for many players, and it’s very simple.

Start with the ball in front of you and lift one of your knees so you can touch (or tap) the ball with your toes/sole of your foot. Then lower that leg and raise your other leg to do the same thing.

As with the other drills, you want to start slow, but when you start to feel comfortable with the movement, increase your speed. When you do, you’ll see that the repeated shifting of feet is also great for your improving your fitness!

Sole Rolls/Lateral Rolls

Think of the sole roll exercise as a kind of extension of toe touches where you take the same kind of touches alternating feet, but instead of standing still, you move with the ball.

For one variation, you can roll the ball forward with your sole, alternating feet, and then backward to where you started.

You can also do “lateral” sole rolls where you start with the ball on the outside of your body, roll it with your sole to one side, and continue using that same foot’s sole for each touch to continue in the same direction. Then reverse the movement and use the sole of your other foot to roll the ball back to your starting point.

We hope these ideas help get you started with improving your soccer foot skills!

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Mastering the Pull Back V and Related Ball Control Moves

By Parker & Walsh Leave a Comment

soccer ball control

The Pull Back V is a simple move but it can be quite effective when you are trying to maneuver in tight spaces.

This article will share a series of Pull Back V Ball Control Drills which are a part of a series of articles designed to help players get to 10,000 touches per day. 

You can work on the drills in this article either inside or outside.

By doing the Pull Back V Ball Control Drills you can get a total of 1,700 touches, but in order to boost your performance to the ELITE level you will need to do this series of drills 6 times.

If you want to vary up your exercises, you can check out our other articles about how to get more touches, including The Best Soccer Dribbling Drill, Juggling in your Backyard, Soccer Moves and Exercises to Practice Inside, and Ball Control Drills in a Box.

Performance Levels:

Beginner:  1,000 – 3,000 touches per day

Proficient/minimum:  5,000 touches per day

Elite:  10,000 touches per day 

V Ball Control Drills (1700 Total Touches)

  • Inside Push V (600 Total Touches)

    • Right Foot Only (200 Touches)
      • Directions:  Start with the ball in front of your left foot, use your right foot to reach across your body and pull the ball with the sole towards your right foot’s starting position. Then push the ball with the inside of your right foot out at a 45 degree angle. You have now created a V with the ball. Next use the sole of your right foot to pull the ball back towards your left foot and then push the ball with the inside of your right foot moving the ball back to its starting position above your left. This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 200 touches.
    • Left Foot Only (200 Touches)
      • Same as above but you will be using your left foot.
    • Using Both Feet (200 Touches)
      • Directions:  Start with the ball in front of one foot, use your other foot to reach across your body and pull the ball with the sole towards your foot’s starting position. Then push the ball with the inside foot of your same foot out at a 45 degree angle. You have now created a V with the ball. Next create a V using your other foot to pull the ball back with the sole and push the ball with the inside of your foot back the starting position. This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 200 touches.

  • Outside Push V (200 Total Touches)

    • Directions:  Start with the ball in front of one foot, use your other foot to reach across your body and pull the ball with the sole towards your foot’s starting position. Then push the ball with the outside foot of your same foot out at a 45 degree angle. You have now created a V with the ball. Next create a V using your other foot to pull the ball back with the sole and push the ball outl with the outside of your foot back the starting position. This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 200 touches.

  • Left Foot Pull with sole, Left Foot Push with inside, Right Foot Pull with sole, Right Foot Push with outside (200 Total Touches)

    • Directions:  Start with the ball in front of your right foot, use your left foot to reach across your body and pull the ball with the sole towards your foot’s starting position. Then push the ball with the inside foot of your left foot out at a 45 degree angle. You have now created a V with the ball. Next create a V using your right foot by pulling the ball with the sole towards your foot’s starting position and push the ball with the outside of your right foot out at a 45 degree angle. This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 200 touches.

  • Left Foot Pull with sole, Left Foot Push with outside, Right Foot Pull with sole, Right Foot Push with inside (200 Total Touches)

    • Directions:  Start with the ball in front of your right foot, use your left foot to reach across your body and pull the ball with the sole towards your foot’s starting position. Then push the ball with the outside foot of your left foot out at a 45 degree angle. You have now created a V with the ball. Next create a V using your right foot by pulling the ball with the sole towards your foot’s starting position and push the ball with the inside of your right foot out at a 45 degree angle. This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 200 touches.

  • 6 Touch V (Total 300 Touches)

    • Directions:  Start with the ball between the toes of your feet. Use the inside of your left foot to push the ball out at a 45 degree angle to the right. Use the sole of your left foot to pull the ball back towards its starting position and then stop the ball with the inside of your left foot. This will be your third touch. Then use the inside of your right foot to push the ball out at a 45 degree angle to the left. Use the sole of your right foot to pull the ball back towards its starting position and then stop the ball with the inside of your right foot. This will be your sixth touch and you have now completed a V with the ball.  This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 300 touches.

  • 4 Touch V (200 Touches)

    • Directions:  With the ball starting above your left foot, use your right foot sole to pull the ball back at a 45 degree angle then push the ball with the inside of your right foot at a 45 degree angle creating a V. Next use your left foot sole to pull the ball back at a 45 degree angle then push the ball with the inside of your left foot at a 45 degree angle. This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 200 touches.

Soccer Ball Control Drills You Can Do Inside Your Basement or Living Room

By Parker & Walsh Leave a Comment

soccer ball control

If you are looking for a way to get a lot of touches on the ball and improve your ball control when you only have a small space to use, then I have the Soccer Training Solution for you.

I like to call these Soccer Ball Control Exercises in a Box.

The drills are a variety of individual exercises designed to improve all aspects of ball control including your touch, balance, agility, and endurance.

Ultimately, these exercises will help you stay over the soccer ball and keep it within your area of control, between your feet.

Fortunately, the exercises do not require much space, so you can do them either inside or outside.

In fact, they only require a 2 yard by 2 yard area.

If I was going to have my soccer team do these exercises, I would have each player put down four soccer cones to create a box.

However, the cones are not necessary. The box is just a visual to map out your area of control. You can also thrown down shoes or other objects if you are playing in a basement or other indoor area.

You may recall in our previous articles (The Best Soccer Dribbling Drill, How to Get Better at Juggling, and Soccer Moves You Can Practice at Home), we have talked about elite players striving to get 10,000 touches per day.

Our Ball Control Exercises in a Box are another way to accomplish your goal of becoming an elite soccer player, as they will help you add to your number of touches per day. 

Performance Levels:

Ball Control Drills for Beginners:  1,000 – 3,000 touches per day

Proficient/minimum:  5,000 touches per day

Advanced and elite players:  10,000 touches per day 

Without further ado, let’s get to the specific ball control drills.

Ball Control Exercises in a Box

With this series of ball control drills, you will get a total of 1,700 touches.

You will find that many of the drills take you to one side and then back to your original position, so you can easily do them in the 

One last piece of advice: These drills should be performed at game speed to improve your skills.

  • Inside Cut, Outside Push (200 Total Touches)

    • Directions: Start on one side of the “box” (or small area). Cut the ball straight across your body to keep the ball underneath you and then push the ball with the outside of your other foot towards the other side of the box. Going side to side is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or a total of 50 reps totaling 200 touches.

  • Single Foot Inside Outside (400 Total Touches)

    • Left Foot Small Touches (100 Touches)
      • Directions: For the small touches you will be keeping the ball on just one side of your body, the left side, touching the ball with the inside of your left foot and then the outside of your left foot. This would be one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 100 touches
    • Right Foot Small Touches (100 Touches)
      • Directions: Same as above except you use your right foot.
    • Left Foot Big Touches (100 Touches)
      • Directions: For the big touches, start on the left side of the box. Cut the ball across your body with an inside cut and then shuffling your feet to cut the ball with outside of your left foot back to your starting position using the whole “box.” This would be one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 100 touches.
    • Right Foot Big Touches (100 Touches)
      • Directions:  Same as above except you start on the right side of the box and use your right foot.

  • Single Foot Inside Outside Two Touch each (400 Total Touches)

    • Left Foot Two Touch Each Direction (200 Touches)
      • Directions:  Start on the left side of the box, use the inside of your left foot to take 2 touches to go across the box. Then use the outside of your left foot to cut the ball back towards your starting position. Take a second touch with the outside of your foot to get to your starting position. This would be one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 200 touches.
    • Right Foot Two Touches Each Direction (200 Touches)
      • Directions:  Same as above except you start on the right side of the box and use your right foot.

  • Outside Push x2, Sole Stop (300 Touches)

    • Directions:  Start on one side of the box, use the outside of your foot to take two touches to go across the box. Then use the same foot to stop the ball with the sole of your foot and step over the ball so the soccer ball is now between your feet. Next, use your other foot to push the ball with the outside of your foot to go back to your starting position. Then use the same foot to stop the ball with the sole of your foot and step over the ball. This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 300 touches.

  • Sole Roll, Outside Push (200 Total Touches)

    • Left Foot (100 Touches)
      • Directions:  Use the sole of your left foot to roll the ball across your body, then use the outside of your left foot to push the ball back to your starting position. This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 100 touches.
    • Right Foot (100 Touches)
      • Directions: Same as above except you use your right foot.

  • Sole Roll, Stop (200 Total Touches)

    • Directions: Use the sole of one foot to roll the ball across your body, then use the inside of your other foot to stop. Next, use the sole of your same foot you just stopped the ball to roll the ball back across your body, then use the inside of your other foot to stop the ball. You are now back to your starting position. This is one rep. Perform 5 reps then take a 10 second break. This is one round. Do a total of 10 rounds or 50 reps totaling 200 touches.

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Soccer Fundamentals Explained: The Best Skills to Have and How to Improve Them

By Parker & Walsh Leave a Comment

soccer fundamental skills

There are a variety of skills that everyone needs to master in order to be successful playing soccer. You likely have heard coaches or other people in the game calling these skills the “soccer fundamentals” which are particularly important.

Some of these skills are fairly obvious. For example, even if you’re a beginner I’m sure you know the importance of knowing how to pass the ball.

But what exactly makes something a fundamental skill, and more importantly, what can you do as a player to learn these fundamentals most effectively?

For Beginners: What Are these Fundamentals Anyway?

There’s no soccer coaching body that publishes an agreed-upon list of a set number of “fundamentals.” If you search online or read a stack of soccer coaching books, you’ll find a widely varying number of them, as well as some discrepancies as to what gets counted as a fundamental.

But there are commonalities that you’ll see almost everywhere. These are the key skills that all players need to master no matter the level they are at or the positions which they are playing.

We briefly describe each soccer fundamental here, with some links into other articles that go into more detail on each skill. I will say that fundamentals are much different for goalkeepers; this article is talking about field players.

Fundamental #1: Passing

What’s the quickest way to get the ball from Point A to Point B on the field? Some may think it’s by dribbling, but passing the ball is the fastest and most efficient way to move it across the field.

This helps get more teammates involved at key positions on the field, break down the defense, and ultimately get the ball in dangerous attacking positions.

In other situations, passing can actually be more of a defensive move, allowing you to relieve pressure from the opponent and catch your breath while preparing to gear up for your next move up the field.

At a most basic level, any time your team is in possession of the ball and passing it around, the opposing team is chasing and getting tired, which gives you the advantage.

Any great team is able to pass the ball at a high level (even if they ultimately decide to favor other parts of the game in their tactics), and thus any great player needs to be proficient in passing.

This is why we consider passing among the most important of fundamental skills and something that every player, regardless of position, needs to spend a lot of time refining.

Fundamental #2: Receiving/First Touch

This is the other side of passing; the player who receives the pass. You may know this skill as “trapping” but that term has fallen out of favor because it signified stopping the ball dead. Receiving, on the other hand, is getting the ball under your control in a fluid motion so you can make your next move.

We’ve included first touch in here too which is a related but slightly different idea. Your first touch is not just when you receive a pass by a teammate, but any time you gain possession of the ball, be it from a crisp pass or a awkwardly bouncing ball.

Fundamental #3: Dribbling

Although passing is a more efficient team strategy for moving the ball, any good player also needs to be confident in their ability to dribble.

By dribbling you can take players on and get past them. You can dribble to create your own shot. You can even get yourself out of a dangerous situation or tight space by moving into a better position.

In short, it’s about as fundamental a skill as you can get, and one that all players need to work on and master.

Fundamental #4: Shooting

Some may challenge the idea that shooting is something that all players need to learn how to do well, and thus question its fundamental status. After all, isn’t it just forwards who need to know how to shoot?

This is incorrect.

Midfielders regularly get up into the attacking third and need to be ready to shoot when they have the space and opportunity. Most defenders will do the same on occasion, and will also likely find themselves in the opposing team’s box on corners and other set pieces.

With this in mind, it’s still very important that defenders and midfielders learn to shoot with proper form, because they may only get one chance to do it and need to be ready to take advantage.

Fundamental #5: Defending

Similar to shooting, defending is another fundamental skill that some mistakenly think is only for defenders.

But defending happens in all areas of the field and needs to be done by all players. A forward who loses the ball needs to apply the right pressure so the team can win it back. Every player needs to have the skills to put in a strong tackle when defending.

Fundamental #6: Heading

Heading is another key skill that is necessary for all players, no matter their position. It’s a diverse skill: forwards head the ball for a shot on goal; midfielders jockey to win airballs in the center of the pitch; and defenders must head the ball out of their box and into safety.

In addition, learning proper heading form is extra important because repeated improper heading can increase the risk of concussions and even brain damage. As the safety of heading continues to be investigated, there may be changes to it, especially at the youth levels.

Drills for Learning Soccer Fundamentals

There are countless ways to improve these fundamentals. You naturally work on them in game situations, with the benefit that you will experience them in realistic situations and naturally connected to each other.

But games and scrimmages aren’t enough for working on your fundamentals. A full sided game won’t give you enough touches and repetition of any skill to make a major difference all by itself.

Instead, you need to work on these skills in isolation. If you’re on a team with a good coach, he or she should already be designing drills that work on these skills. These might include give and gos with a partner; dribbling at a cone and performing a move; or 1v1 challenges.

But in addition, it’s a great idea to work on these fundamental skills through individual training.

Best Ways to Improve Soccer Fundamentals By Yourself

For passing, you can practice with a partner if you have one, or you can pass against a wall or a soccer rebounder. Make sure you’re using both feet, and passing with all surfaces. Work on passing on the ground as well as driving and chipping balls.

Pass with the inside of your foot, the outside, and the laces. Pass one touch, and two touch while receiving the ball with multiple surfaces as well. This helps you work on two fundamental skills at once.

When you’re receiving the ball and working on a proper first touch, make sure you stay on your toes and keep your head up. You also want to work on receiving the ball across your body and receiving the ball on the short hop

Dribbling is the easiest fundamental skill to practice by yourself. You can dribble around your yard, or even around your house or apartment. As with passing and receiving, make sure you are using all surfaces including the inside, outside, and laces. Work on dribbling through a set of cones or other objects, and work on performing a move while dribbling, like feints, cuts and step-overs.

For shooting, take a look at our article on How to Practice Shooting by Yourself at Home for plenty of ideas.

These are only a few ways to get started practicing your soccer fundamentals. What other ways do you know of honing these crucial skills?

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The Best Soccer Dribbling Drill (for Beginners to Elite Players)

By Parker & Walsh Leave a Comment

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How many touches on the ball should a soccer player get per day, or even per week? 

It really depends on how good YOU want to be because your team’s soccer practices aren’t making you a better player.

You do not get enough touches just by going to practice. You MUST practice outside your scheduled team practices if you want a shot at being an elite player.

The Dutch or Coerver methods for youth players have been tailored towards the individual perfecting their ball control skills by getting a lot of touches.

So in this article I have broken down how many touches a player should perform per day into three levels.

I don’t break it down by age because it doesn’t matter how old or young you are: you can always get better.

I would recommend starting out trying to get just 1,000 touches per day and then working your way up incrementally. 

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

Dribbling is an important skill to master and helps improve your touch.

Whether you are just looking for soccer dribbling drills for beginners or a high school player looking to improve, dribbling a soccer ball around will greatly help with your touch.

This Zig Zag Dribbling Drill is my pick for the best way to practice dribbling, as it incorporates an unlimited variety of moves to keep things fresh and to help you work on different aspects of dribbling.

When working on your soccer moves and dribbling skills, you must always incorporate your change of direction and change of which are the most to crucial elements of a soccer move in order to beat defenders off the dribble.

The Zig Zag Dribbling Drill works on both.

How to Do the Zig Zag Dribbling Drill (Total Touches = 1,500)

To perform the Zig Zag Dribbling Drill, take two touches with the outside/pinky toe at a 45 degree angle and then perform a move (described below).

After the move, change direction and explode away from your defender with the outside/pinky toe of your other foot.

You should slow down on your second touch with the outside/pinky toe so you can get a change of pace.

This drill should have a rhythm of exploding with the outside/pinky toe touch, a slow outside/pinky toe touch, performing the soccer move and then repeating the rhythm.

I have divided the dribbling drill up by the number of touches you will take with one foot before you change to the other.

1. Four Touches (Total Touches for this section = 400)

  • Outside, Inside: 1. Start with pushing the ball with the outside/pinky toe, 2. a little cut with the inside of your foot, 3. another little touch with the outside/pinky toe, 4. cut the ball with the inside of your foot across your body. Repeat with your other foot. You will get 4 touches per foot  x 25 zig zags = 200 touches)
  • Stanley Matthews Move: Start by taking 2 preparatory touches with the outside/pinky toe pushing the ball, 3. slightly touch the ball with the inside of your foot while hopping in the same direction, 4. Explode away in the opposite using the outside/pinky toe of your foot. (Hint:  Touches 3 and 4 should be done very quickly; one right after the other.) To repeat on the other side you will need to use one of your preparatory touches to cut the ball with the outside of your foot. You will get 4 touches per foot x 25 zig zagst = 200 touches)

2. Three Touches (Total Touches for this section = 900)

For each of these moves, you will need to take 2 preparatory touches with the outside/pinky toe and then perform the move.

  • Inside Cut:  On the 3rd touch, cut the ball with the inside of your foot straight across or slightly backwards underneath your body. This is the key to the simple move. If you cut the ball forward, then the defender will poke it away or gain possession. You will get 3 touches per foot x 25 zig zags = 150 touches)
  • Outside Cut:  On the 3rd touch, you will have to reach across your body with your opposite foot to cut the ball with the outside of your foot slightly backward and about a ½ yard away from you. You will get 2 prep touches with one foot and then your outside cut with the other getting 3 x 25 zig zags = 150 touches)
  • Sole Stop:  On the 3rd touch, simply stop the ball with the sole of foot. Your momentum will carry you a little bit, which is good, putting the ball between your legs. Use the outside of your other foot to push the ball in the opposite direction exploding away from your defender. This will count as your first preparatory touch. You will get 3 touches per foot x 25 zig zags = 150 touches)
  • Ronaldo Chop:  On the 3rd touch, slightly jump and cut the ball with the inside of your heel to cut the ball behind your other foot. You will get 3 touches per foot x 25 zig zags = 150 touches)
  • Drag across your body:  Use the inside of your foot to drag the ball across your body to the other side. This is not a cut, so the ball should be stuck to your foot like glue until you get it across your body. You will get 3 touches per foot x 25 zig zags = 150 touches)
  • Brazilian Sole Roll:  Similar to the Sole Stop, however on your 3rd touch, you use the sole of your foot to flick the ball slightly backward and across your body. Remember similar to the inside cut, you don’t want the going forward because the defender will be able to poke it away or gain possession. You will get 3 touches per foot x 25 zig zag = 150 touches)

3. Two Touches (Total Touches for this section = 200)

For each of these moves, you will need to take 2 preparatory touches with the outside/pinky toe and then perform the move. However, with these moves you don’t actually touch the ball. This is why these moves are under Two Touches.

  • Feint:  After your 2nd touch, act like you are going to touch the ball with the outside of your foot/pinky toe like you are going to keep dribbling in the same direction but instead move your foot behind and around the ball and use the outside/pinky toe of your other foot to explode away. This touch will count as your first preparatory touch.  You will get 2 touches per foot x 25 zig zags = 100 touches)
  • Step-over:  After your 2nd touch, act like you are going to touch the ball with the outside of your foot/pinky toe like you are going to keep dribbling in the same direction but instead step over the ball or move your foot around and in front of the ball then explode away using the outside of your other foot. This touch will count as your first preparatory touch. You will get 2 touches per foot x 25 zig zags = 100 touches)

Now that you have learned the best way to get in a lot of touches, the Zig Zag Dribbling Drill, it is up to you to put the work in and to master the skill of dribbling!

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The Comprehensive List of Stop and Go Soccer Moves

By Parker & Walsh Leave a Comment

soccer stop and go dribble

The stop and go is a great soccer move that incorporates the two elements you need to beat defenders off the dribble. In our article How to Beat Defenders off the Dribble, we wrote that these two crucial things are a change of pace and a change of direction. It doesn’t matter what move you use as long as the soccer move has these two aspects.

This is why we recommend the stop and go because, as the name implies, it is built on a change of pace, and it also incorporates a pseudo change of direction by manipulating your hips and or the ball. (You will see this below in the different stop and go variations.)

The stop and go is used to get a defender off balance which creates space for you dribble past or to get off a shot, cross, or pass. The move is generally used on the flanks because that is where most teams try to attack. In general, you should always be dribbling the ball with the foot furthest from your opponent.

There are many variations of the stop and go which use a different surface of the foot to complete the move. It’s your job to choose the stop and go variation that fits you best and then work perfect it.

Stop and Go Variations 

As you can see there are three main types of stop and go moves depending on what surface of your foot you use to stop the ball. Some use the sole, others the inside of your foot, and still others the outside of your foot. It’s a good idea to become comfortable using all three surfaces before you decide which variation you want to perfect.

  1. Stop the ball with the sole of your foot; push forward with the laces of the same foot.
  2. Stop the ball with the sole; push forward with the inside of your opposite foot quickly.
  3. Stop the ball with the sole; step over the ball with the same foot so the ball is between your legs. Then square up (turn your hips 90 degrees) to face your opponent and drag the ball with the inside of your opposite foot.
  4. Stop the ball with the sole; step over the ball with the same foot so the ball is between your legs. Then square up (turn your hips 90 degrees) to face your opponent and do the Double Touch (La Croqueta) move (to do this move, use the inside of your foot to quickly drag the ball across your body to push it forward with the inside of your other foot).
  5.  Stop the ball with the inside of your foot, square up (turn your hips 90 degrees) to face your opponent, and push the ball forward with the laces of the same foot.
  6. Stop the ball with the inside of your foot, square up (turn your hips 90 degrees) to face your opponent, and push the ball forward with the inside of your opposite foot.
  7. Stop the ball with the inside of your foot, square up (turn your hips 90 degrees) to face your opponent, then perform the Double Touch (La Croqueta) move.
  8. Stop the ball with the outside of your foot; push the ball forward with the inside of the same foot.
  9. Stop the ball with the outside of your foot, square up (turn your hips 90 degrees) to face your opponent, then perform the Double Touch (La Croqueta) move.
  10. Stop the ball with the outside of your foot, feint like you are going to dribble backwards, then use the laces of your opposite foot to push the ball forward.

Perfecting a stop and go variation will allow you to easily add a counter move, which is a move allowing you to go in the opposite direction of your stop and go. The counter move can be a simple faint or step over to allow you to dribble in the other direction.

Simply put, the stop and go is a move that works! Choose one or two stop and go variations, and then keep practicing until you perfect them. This move will put defenders on skates making them unbalanced and letting you add them to your highlight real.

Attacking on the Wing with Crossing, Dribbling and Overlapping

By Parker & Walsh Leave a Comment

When you watch soccer, look for how and where teams attack because understanding this can make you a better player.

Soccer teams attack based on one of the sport’s most basic principles: spreading out when your team has the ball and staying compact when your team is defending.

Therefore, attacking teams want to spread the defending team out and are often looking to get the ball wide to their wingers about seven to ten yards diagonally from the 18 yard box.

This space just outside the box is a very dangerous attacking area for serving in crosses, dribbling to shoot or cross, and opening space up for an overlapping run.

Crossing the Ball

When you receive the ball on the wing just outside of the 18 yard box, you are in a great area to cross the ball. You can whip the ball on the ground behind the defense which forces the defense to make a tough play of clearing the ball while facing their own goal. From this area, you can slot in your teammates to the near post, the middle, or even the far post.

Also, playing balls in behind the defense allows for the possibility of an own goal. All of these crossing options are possible because your team got the ball wide to your winger just outside the 18 yard box.

Attacking Off the Dribble from the Wing

When looking to attack off the dribble on the wing, you must attack the corner of the 18 yard box. This allows you dribble to dribble inside towards the middle for a shot or attack the end line for a cross. The defender can’t defend both the end line and the middle.

When attacking the middle, you are looking to get a shot anywhere from the corner of the 18 to the start of the D on the 18 yard box. If you are closer the corner of the 18 yard box, you want to shoot for far post, but as you get closer to the D you can shot at either the near or far post.

When attacking the end line, you want to get all the way there so you can a cut the ball back on the ground towards the six yard box or farther out. Whether you are attacking the end line or the middle check out our post about how to beat defenders off the dribble.

Overlapping on the Wing

Finally, by getting the ball wide to your winger seven to ten yards diagonally from the corner of the 18 yard box, you are still stretching the defense out but also there is enough space on the outside for an overlapping run. If you see a teammate looking the join the attack with an overlapping run, you should try to attack the middle allowing space for the overlapping teammate to get to the end line.

Importantly, after you play the ball to the overlapping runner, your job is not done. You must sprint into the box, which is a trick to scoring goals. You should be able to find some space at the near post, which is around the corner of the six yard box, or towards the PK spot.

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How to Boost Confidence When Playing Soccer

By Parker & Walsh 3 Comments

soccer dribbling confidence skill

Confidence is an important ingredient of becoming a better soccer player. Without believing in yourself and your abilities, it will be much more difficult to achieve your potential on the pitch.

But what does that mean in a practical sense? What can you actually do to improve your confidence in your own game?

This article will focus on four things to work on that we’ve found to most significantly improve your confidence in soccer: improving fitness, completing passes, juggling, and building the habit of dribbling a soccer ball everywhere.

One of the best ways to boost your confidence in being fit in soccer. Fitness improves your touch, your communication skills, and your overall enjoyment of the game. First, fitness improves your touch because when you are fit you are better able to move your feet to get yourself in the correct position to receive the soccer ball, which is across your body. Receiving the ball across your body means that if the pass is coming from your left, you receive the ball with your right foot facing the direction you are attacking. Receiving the ball across your body allows for you to see the entire field and pick out the right pass to complete every time, which in turn will give you confidence.

Fitness improves your communication because you will have the energy to communicate with your teammates. Talking on the soccer field takes a lot of work and energy. You and your teammates should be communicating the entire match because the game is free-flowing and the ball is constantly moving. When you are tired, your energy is spent on running and trying to focus on your touch instead of communicating with your teammates to break down the opposing team or stop the other team from scoring.

Fitness also improves your overall enjoyment of the game. The average professional soccer player runs between 7 and 9 1/2 miles in a single, 90 minutes match. This a lot of running, so if you are not fit to complete this amount of running, soccer is going to be hard and not as fun for you. Struggling make runs late in games or keep up with your mark can be extremely frustrating.

Another way to boost your confidence is to complete your passes, especially your first pass. The secret to completing your first pass to play a simple pass the way you are facing. A simple pass is a short pass on the ground where there are no defenders between the ball and your teammate. If you play the way you face, you will not have to turn and find a pass: you should already have a passing option in your line of sight. Completing passes is a big confidence-booster and allows your team to keep possession. Trying to force a difficult pass right off the bat can lead to a lost ball and frustration among you and your teammates.

Juggling can boost your confidence because it’s another tried and true way to improve your touch. Juggling helps you concentrate on each touch and make sure it’s a good one because you need to keep your ankle locked and kick the ball appropriately. Also, juggling helps put a little pressure on you with each touch as you reach a goal or personal record, and dealing with that pressure in a casual situation will help once you’re out in the pitch. Being comfortable manipulating the ball is very important and juggling helps that greatly.

Lastly, working on dribbling a soccer ball everywhere you can will also boost your confidence. Building a habit of dribbling in your backyard, around the local park, or even in your house will help you learn to manipulate the ball in tighter spaces without having to think about it. The more you are comfortable with the ball at your feet without having to look down and stare at it, the better you will be. Your head will be up allowing you to find your open teammates and see defenders coming. This is advice that goes beyond your formal soccer practices and games: by dedicating yourself to working on your dribbling when you have a few spare minutes can help take you to the next level, and after the habit is ingrained in you you’ll see a significant improvement in your confidence level.

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