Try doing some lunges, toe-touches, and similar stretches. Make sure to focus on hamstring and calf stretches rather than arm stretches as soccer is mainly a foot/leg using game. If you don’t stretch, you have the risk of seriously harming muscles which could put you off exercises for days, weeks or even months. After exercising, stretch to ‘cool-down’ your muscles rather than just sitting down.
It is important to not kick the ball. You are just raising your foot to where you think the ball will bounce back. Let the ball come to your foot. When you get the ball on the ground, put your foot on top of it to stop it from rolling away. Start each drill up close to the wall. As you feel more comfortable, gradually move backward. Wind up at least 30 feet away from the wall by the time the drill is done.
Make sure to hit the ball in the middle of your foot. If you don’t, the ball could wind up hitting you in the face or flying off in the opposite direction. The goal is to maintain the ball near your body, about one foot away. To keep the ball from traveling very far, bend your knees upward when you kick the ball. Extending your leg will kick the ball away from your body. Do this drill for at least 10 minutes a day. It is okay if you only get 1 or 2 juggles at first. Keep trying and eventually your skills will improve. Try to at least get to 10 touches before you stop the drill.
While soccer players use both feet to kick the ball, they also choose one as their primary kicking foot. This is usually the dominant foot, i. e. the foot that corresponds with the hand you primarily use (right-handed, use your right foot, etc. ) This drill will help you figure out which foot you will primarily use to kick with. Your non-dominant foot will be used to plant and balance your body. When you are dribbling, it is important that your non-dominant foot stays relatively close to your body; otherwise, you could wind up kicking the ball farther than you want to. As you get more comfortable with dribbling, try to bring your eyes upwards. Your eyes will tend to look at the ball as you are dribbling, but in a game, you need to have your eyes up and looking around. It is okay if you accidentally trip over the ball in a drill, but you will gradually get used to not looking at the ball.
The direction you choose to turn the ball depends on the position of your foot. For example, assuming you use a right kicking foot, you will want the ball to hit the inside of your foot to make the ball go left, and the outside of your foot to go right. If you use a left kicking foot, you will want the ball to hit on the outside of your foot to make the ball go left, and the inside of your foot to go right. If you simply want to alter the ball’s course, plant your foot and hold it steady. If you wish to significantly alter the direction of the ball, move your foot against the ball, giving it an extra kick towards the direction you want it to go in.
These instructions are similar to people using their left kicking foot, except you will use different sides of your feet. For example, if the obstacle is on your left, tap the ball with the outside of your left foot. If the obstacle is on your right, tap the ball with the inside of your left foot. Practice with your non-dominant foot as well. This will help you keep control of the ball with both feet. After you have weaved through a straight line obstacle, you can change the cones up. Place them in a zig-zag formation, or place them randomly in the field.
Plant your non-dominant foot in the direction of the pass, right next to the ball. Then, swing your dominant leg back at mid-strength. As your dominant leg comes toward the ball to kick it, make sure that your dominant foot hits the ball with the inside of your foot and you follow through to stay accurate. The goal is to pass the ball to your teammate without the ball bouncing. You want the ball to stay on the ground all the way to your teammate. Pass the ball back and forth. Do this for 10-15 minutes each day. Make sure that you are aiming the ball right towards your teammate, as you will need to be accurate during a game. As you go along, you can increase the distance of your passing, from 20 feet, all the way up to 40 feet.
As you move towards the ball, plant your non-dominant foot next to the ball, just like a ground pass. Swing your dominant leg backward at full strength. As your leg comes down, make sure that your dominant foot hits the ball right above your toes. This will give the ball the maximum angle and push it needs to get off the ground and travel far. Continue to tailor the strength of the pass. You might not need the full strength of your leg in order to make the long ball successful. Try to be as accurate as possible. Continue air passing with your teammate for at least 10 minutes a day.
The best way to do this is to position your body correctly. If the defender comes up on your left side, shift your body to block the defender out. If the defender comes to your left side, move your body to the left to block the defender out. You can also use your arms to nudge your opponent out of the way. However, do not fully extend your arms or be overly aggressive; otherwise, you could wind up getting a yellow card. Do this drill for 20-30 feet. You can then switch back and forth to get a feel for both offense and defense.
Begin to run towards the ball. As you increase your momentum, plant your left foot on the left side of the ball. Swing your right leg back at full strength. When you kick the ball, you want to make sure that it hits the upper left edge of your right foot. This will create an arc in the ball’s path so that it curves towards the net. Repeat this over and over again until you have the distance and power figured out. Have a teammate go out and try to head the ball into the net, or receive and kick it into the net.
Run towards the ball. Plant your non-dominant foot on the side of the ball. Lift your dominant leg backward at full strength. As you bring your dominant leg down, make sure that you hit the ball right above your toes. Pick certain spots of the goal you wish to aim for. Try to get three consecutive shots to go in at that particular spot before you try another spot. You can also have your teammate stand there and pretend to be the goalie for an even more realistic situation. Move the ball to different places on the field. Vary the strength you put into your shots depending on the different distances you choose.
Strike the ball directly on your forehead. Do this when your head is square with your body. For example, don’t head the ball if you are leaning too far back, or too far forward. Do so when your head is in the normal, upright position. To perform a jumping header, do the same as before, except this time jump first. As you are jumping, lean your body back. Bring your head forward to meet the ball. Strike the ball with your forehead when your head is in the normal position, and when you are at the highest point of your jump. Do both the standing and jumping header drills ten times apiece. It is important not to overdo headers as they can cause you to have a concussion over time.
You can do the same in the opposite direction. Fade your shoulder to the right. Then move the ball 45 degrees to the left with the outside edge of your left foot. The defender will think you are going in one direction and be misdirected. After you have completed the move, continue to dribble past him or her. Have a teammate pretend to be a defender. Practice until you have at least completed the trick 10 times.
Instead of kicking the ball head on, you will hit the ball with the inner edge of your dominant kicking foot. Kick the ball to the side, behind your already planted, non-dominant foot. Turn your body either clockwise or counterclockwise, depending on which foot you use to kick with. Find the ball and continue dribbling in the new direction. To practice, have a fellow teammate try and defend you. Keep the trick a secret and see if you can fake them out. Remember, this move only works when the defender is in front of you. Otherwise, the ball will travel right to your opponent’s feet.
After you have completed the swirl, plant your right foot on the right side of the ball. Bring your left foot back, and kick the ball to the left. In order to get the opponent faked out to your right side, swirl with your right foot and kick with your left. In order to get your opponent faked out to your left side, swirl with your left foot and kick with your right. You can also perform a double scissors move by first swirling with your right foot, and then swirling again with your left foot. After you have performed both swirls, plant your left foot and kick towards the right direction with your right foot.
Maintain ball control with your left foot as you spin your body counterclockwise, moving your right foot with your body. After you have made a 360 degree turn with your body while maintaining control of the ball with your left foot, begin to dribble again. Your opponent will be caught off guard and be faked out in the opposite direction. You can also perform this move by going the opposite way. Simply plant with your left foot, while maintaining control with your right. Spin your body, and your left foot, clockwise until you have made a 360-degree turn. Continue dribbling after that.
