Friday, 19 Jul 2024

My Soccer Ball Control Workout Routine: A Comprehensive Guide

Are you looking to improve your ball control skills but find it difficult to train with a team? Look no further! In this article, I’ll share my personal workout routine for enhancing ball control. These individual soccer drills will help you take your skills to the next level.

Warmup without a Ball

  • Jog
  • Side Shuffle – Switch directions at half field
  • Backpedal halfway to half field, then turn and sprint the rest of the way. Repeat on the way back
  • Grapevines/Karaoke – Like a side shuffle, but cross your feet over each other, alternating which foot is in front
  • High Knees down to half field, buttkickers on the way back


After this warmup, do a mini warmup with the ball to get your feet moving and used to touching it. Here’s what I do:

Dribbling Warmup

  • 2 touch alternating dribble – Touch the ball twice with your right foot then twice with your left foot. Go slow – this is a warmup – there’s no rush
  • Sole rolls to half field and back
  • Sole rolls – Inside to outside with a Tap – To half field and back

Dribbling Warmup

Once you’re warmed up, it’s time to juggle! Juggling is one of the best drills for ball control development. Here’s my juggling routine:

Juggling Drills

  • Free juggle – juggle the ball however you’d like – with your feet, your knees, your head, anything. You can do this either for time (i.e. “Free Juggle for 2 minutes”) or for the number of touches (i.e “Free juggle for 200 touches”)
  • Right foot only juggle – Using only your right foot, juggle the ball for a certain number of touches
  • Left foot only juggle – Using only your left foot, juggle the ball for a certain number of touches
  • Ladder juggling – Juggle the ball once with your right foot, once with your left foot, then twice with your right foot, twice with your left foot. Continue up to a certain number of touches
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Juggling Drills

Next, it’s time for some ball control drills. These drills are highly effective for developing your ball control skills. Here’s what I do:

Soccer Ball Control Drills

  • Toe Taps – 100 touches
  • Inside to outside sole rolls – 50 with each foot
  • Inside Outside Inside sole rolls – 50 with each foot

Ball Control Drills

To wrap up the workout, practice your moves at full speed while dribbling. This will help you get used to executing moves against real defenders. Don’t worry if you stumble or lose control; it’s all part of the learning process.

This routine is just one example of the various workouts I incorporate to enhance my ball control skills. Practice regularly, stay determined, and watch your skills soar!


Q: How often should I perform this workout?
A: Aim to do this routine at least three times a week for optimal results.

Q: Can I modify the workout to fit my skill level?
A: Absolutely! Feel free to adjust the intensity or duration of each drill to match your current abilities.

Q: Are there any other resources to improve my soccer skills?
A: For more soccer training resources, check out Pesstatsdatabase. It offers a variety of free and paid guides to help you become a better player.


Improving ball control is essential for every soccer player. By following this comprehensive workout routine, you’ll be well on your way to mastering this critical skill. So, grab your soccer ball, put on some motivating music, and let’s get to work!