Ball Control

Other fun workouts we do, other than the ones provided by the Techne App, are designed to help develop our touch, ball control and shooting. This post will be dedicated to one of the skill sessions designed to receive balls out of the air. By doing this workout, you can absolutely improve your skill and will help be seen by the CUA soccer coaches!

Warm up: 15-20 Minutes

  • Jog while dribbling ball quick touches, changing direction and speed. Do this in a confined space where many changes and touches are necessary. Change the direction and stretch intermittently

Technical Work: Receiving the ball out of the air

  • Starting in a sitting position, throw ball up, get up and receive the ball out of the air and dribble it off quickly in one direction for 10 yards. Sit down and repeat again
    • 10 times- inside of the left foot
    • 10 times- inside of the right foot
    • 10 times- outside of the left foot
    • 10 times- outside of the right foot
    • 10 times- left thigh
    • 10 times- right thigh
    • 10 times- chest
    • 10 times- head

Technical Work: Ball Control

  • 5 minutes- juggle with feet only
  • 2 minutes, 2 times- High pace dribbling
    • Area: 5×5 grid. Turn and change direction, explode out of the move, fake or turn
    • Use a change of speed
    • Hit each area of the gird
    • One minute rest in between each of 2 times
  • 2 minutes, 3 times- High pace dribbling
    • Area: 10×10 grid. Turn and change direction, explode out of the move, fake or turn
    • Use a change of speed
    • Hit each area of the grid
    • One minute rest in between each of 3 times
  • 5 minutes- juggle using all surfaces
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