1. Stretching ball
As a commonly used ball control foot movement, it is not used alone on field, but is usually combined with other movements.
Start. Stand with your legs apart.
Key points of kneading ball: step on soccer ball with your feet, make a circular motion and swap the left and right feet.
Kneading ball in extended version, soles of feet are placed on ball, and you can do exercises by moving forward and backward left and right and moving forward and backward.
Important Points. As you knead ball, try to keep your upper body straight, keep your head up, and open your arms naturally to keep your body balanced.
2. Pull ball into place
Pulling ball is a derivative action of rubbing ball and is an effective control action in football.
Prepare. Before moving, spread your legs and place ball on inside of your right foot (left or right).
Key points when pulling ball: step on soccer ball with your left foot and pull ball to left, then pull the ball alternately from left to right, gradually increasing speed.
The subsequent action of pulling ball can be modified slightly by using inside of foot to push ball obliquely against inside
Note: Don't look down when you're pulling ball because you could run into a defender at any time on court (the same is true for other actions).
3. Push and pull ball
Push and pull ball (pull ball back and forth) is an extension of action of pulling ball. Usually used during attack breaks. Pulling ball back and forth creates illusion for opponent that it is beneficial for attacker to make next move.
Prepare as above
Key Actions: use lift of left foot to gently push ball, then pull ball back with right foot, then change right foot to touch ball and pull left foot back so that left and right leg reciprocating push and pull.
Simplified version, push and pull with one foot
Notes. Keep your upper body straight. You can watch ball at beginning of practice, but you must look up during subsequent process.
4. V-shaped pull ball
The V-shaped ball is mainly used to change direction of ball to confuse opponent, which is convenient for dribbling or breaking through in next step.
Done: Stand with your feet apart (slightly wider than shoulder width) and place ball in front of your left foot.
Points of Action: step on ball with your right foot and pull ball back, then use inside of your right foot to gently push ball forward to right, and at same time pull ball back with your left foot, alternating with left and right leg. Drag ball to form a V-shaped path.
Notes: The body rests on waist and swings naturally with ball. The frequency of action is slightly higher and ball is as far away from body as possible.
5. Combination Drag
After you've basically become familiar with first four steps. On a small area, combine previous four actions to pull ball,
Key Principles: Combine rubbing, pulling, pushing, and V-pulling ball, keep your feet in contact with ball at all times, and move while stretching and touching ball.
Basic training method: 20 ball pulls in one set. The set of movements for pulling up ball is a set of each of first four movements plus two sets of combined exercises.
In beginning, you can try two to three sets of ball pull training with a reasonable rest between each activity set and each activity set, and number of workouts can be adjusted according to individual physical conditions. Remember: stability first, then speed.
Image Source: Tom Baier (Tiantian Football), Youtube
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May 15, 2023