Stretching and Preparation Before Training
To prevent injuries, it's crucial to stretch for about 10 minutes before engaging in any sport, including soccer. Perform lunges, toe touches, and similar exercises, focusing on your hamstrings and calves since soccer heavily relies on the feet and lower legs.
Failing to stretch increases the risk of severe muscle injuries, which could sideline you for days, weeks, or even months. After playing, stretch again to cool down your muscles instead of stopping abruptly and sitting down.
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Ball Handling Techniques
Step 1: Practice Receiving the Ball
Find a brick or concrete wall. Kick the ball against the wall about 1 meter above the ground. As the ball bounces back, lift your foot to let it hit your foot and drop to the ground.
Do this exercise for 10 minutes each day. Instead of kicking the ball, just lift your foot to where you anticipate the ball will rebound. To stop a rolling ball, place your foot on top of it.
Start close to the wall and gradually increase the distance as your ball control improves, aiming to stand at least 10 meters from the wall by the end of the exercise.
Step 2: Practice Juggling the Ball
Even the best players spend years perfecting their juggling skills. This exercise improves your ball-handling and foot-eye coordination.
Place the ball on the top of your foot so it doesn’t fall, then kick it up. When the ball comes down, kick it back up with the other foot.
Aim to make contact with the center of the top of your foot. Incorrect contact could result in the ball hitting your face or flying away.
Keep the ball about 30 centimeters from your body. Bend your knees when kicking to keep the ball close. Practice for at least 10 minutes daily, aiming to juggle the ball at least 10 times without letting it fall.
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Step 3: Start Dribbling
Find an open area with a smooth surface or use your backyard. Practice lightly kicking the ball to guide it around the perimeter. When dribbling, stand on the balls of your feet, not your heels.
Each touch should move the ball about 30-60 centimeters. Practice for 10 minutes or until you’ve dribbled around the area a few times. Most players use both feet but will have a dominant foot, usually the same side as their dominant hand.
This exercise helps you identify your dominant foot. Your non-dominant foot will be your plant foot for balance. Keep your non-dominant foot relatively close to your body when dribbling to avoid unintentionally kicking the ball too far.
As you get better, try looking up while dribbling. Though you may tend to watch the ball initially, in a game, you need to look ahead and around. You might trip over the ball at first, but with time, you'll adjust to not looking down constantly.
By consistently practicing these exercises, your soccer skills will steadily improve, helping you become a proficient player.
How to Excel at Playing Soccer
Stretching and Preparing Before Training
To prevent injuries, it's essential to stretch for about 10 minutes before engaging in any sport, including soccer. Perform lunges, toe touches, and similar exercises, focusing on your hamstrings and calves since soccer heavily relies on the feet and lower legs.
Failing to stretch increases the risk of severe muscle injuries, which could sideline you for days, weeks, or even months. After playing, stretch again to cool down your muscles instead of stopping abruptly and sitting down.
Ball Handling Techniques
Step 1: Practice Receiving the Ball
Find a brick or concrete wall. Kick the ball against the wall about 1 meter above the ground. As the ball bounces back, lift your foot to let it hit your foot and drop to the ground.
Do this exercise for 10 minutes each day. Instead of kicking the ball, just lift your foot to where you anticipate the ball will rebound. To stop a rolling ball, place your foot on top of it.
Start close to the wall and gradually increase the distance as your ball control improves, aiming to stand at least 10 meters from the wall by the end of the exercise.
Step 2: Practice Juggling the Ball
Even the best players spend years perfecting their juggling skills. This exercise improves your ball-handling and foot-eye coordination. Place the ball on the top of your foot so it doesn’t fall, then kick it up.
When the ball comes down, kick it back up with the other foot. Aim to make contact with the center of the top of your foot. Incorrect contact could result in the ball hitting your face or flying away.
Keep the ball about 30 centimeters from your body. Bend your knees when kicking to keep the ball close. Practice for at least 10 minutes daily, aiming to juggle the ball at least 10 times without letting it fall.
Step 3: Start Dribbling
Find an open area with a smooth surface or use your backyard. Practice lightly kicking the ball to guide it around the perimeter. When dribbling, stand on the balls of your feet, not your heels.
Each touch should move the ball about 30-60 centimeters. Practice for 10 minutes or until you’ve dribbled around the area a few times. Most players use both feet but will have a dominant foot, usually the same side as their dominant hand.
Step 4: Practice Changing Directions
Dribbling in different directions is essential. While you can dribble left or right, sharp turns can't be achieved with just the instep. This is where the side of the football tips comes into play.
Begin by dribbling normally for about 3 meters. When you gain enough speed, move slightly ahead of the ball and use your dominant foot to block it, causing it to rebound in the direction you want.
Step 5: Dribble Around Obstacles
Set up cones about 1 meter apart in a straight line. Dribble around the cones. If a cone is on the left, use the inside of your right foot to nudge the ball leftward to the next cone.