Super practical! 1000 quick touches for improved ball control

Super practical! 1000 quick touches for improved ball control

Practicing 1000 ball touches is a moderate workout that requires a certain amount of time. The actual workout time depends on speed of your movement.

Super practical! 1000 quick touches for improved ball control

Football technique is a process of gradual accumulation, and only through long practice can you constantly improve your technical level.

Tip. Take a 15 second break after each set and a 60 second break after each set. Try to maintain touch frequency as quickly as possible.

1. Forefoot touch

Super practical! 1000 quick touches for improved ball control

Touch ball according to rhythm left and right, left and right, each group 20 times, 3 groups in total.

2. Kick with right foot

Super practical! 1000 quick touches for improved ball control

Height below knee is controlled, each group touches ball 20 times, only one group.

3. Alternately touch ball with inside and outside of foot

Super practical! 1000 quick touches for improved ball control

Pushing ball with back of foot outward, hit inside of foot, 4 groups, 20 times each.

4. Left foot dribbling

Super practical! 1000 quick touches for improved ball control

Control height below knee, just one set, touch ball 20 times.

5. Touch ball with inside and outside of your right foot

Super practical! 1000 quick touches for improved ball control

Practice battle ball with your right foot outside and inside only, 4 groups, 20 times each.

6. Hit ball with both feet

Super practical! 1000 quick touches for improved ball control

The bounce height of ball is controlled at waist height, 1 group has a total of 40 times.

If you're not very experienced, you can split into smaller groups, like 20 or 10 times.

7. Kick with right foot

Super practical! 1000 quick touches for improved ball control

Hit ball with one foot with right foot, height controlled from waist up, just one group, touch ball 20 times.

8. Left foot strike

Super practical! 1000 quick touches for improved ball control

To same standard, hit ball with your left foot and touch ball 20 times.

9. Pull ball back with your left and right foot

Super practical! 1000 quick touches for improved ball control
Super practical! 1000 quick touches for improved ball control

Perform 5 pull-ups in groups with left and right legs, respectively, with group consisting of 20 times.

10. Dancing

Super practical! 1000 quick touches for improved ball control

Practice juggling ball high above your head with 20 touches.

11. V-stroke

Super practical! 1000 quick touches for improved ball control

After pulling ball back with forefoot of touching leg, ball is then released by outside of foot. Then pull back ball and soak it with inside of your foot.

Super practical! 1000 quick touches for improved ball control

Exercise 3 groups with left and right legs respectively, each group 20 times.

Super practical! 1000 quick touches for improved ball control

Touch ball with both feet, push ball with inside of your foot, then quickly pull it back, then switch legs to practice. There are 3 groups in total, each 20 times.

12. Quick forefoot touch

Super practical! 1000 quick touches for improved ball control

Quickly tap ball alternately with front of both feet for a total of 5 group exercises, each group 20 times.

13. Inner foot

Super practical! 1000 quick touches for improved ball control

Quick kick with inside of foot, 5 group exercises, 20 reps per group.

14. Turn outward and inward

Super practical! 1000 quick touches for improved ball control

While dribbling, pivot your body towards outside of your skating foot while hitting ball with outside of your skating foot to complete turn. Then move with ball again and directly use inside of foot to break ball to complete turn.

Super practical! 1000 quick touches for improved ball control

Do 3 groups (10 reps each) for left and right legs.

15. Pull ball and turn around

Super practical! 1000 quick touches for improved ball control

While moving with ball, pull ball sharply back with ball of your forefoot, and then connect with a pivoting motion. 10 reps per set, for a total of 3 sets of exercises.

16. Pull ball horizontally with sole of your foot

Super practical! 1000 quick touches for improved ball control
Super practical! 1000 quick touches for improved ball control

Use soles of your feet to practice pulling ball left and right. 20 times per group, 3 groups for left and right legs.

17. Brazilian style dribbling

Super practical! 1000 quick touches for improved ball control

Pick ball up with ball of your foot before touching ball and alternately touch ball by moving forward and backward with both feet. Each set is 20 times, for a total of 4 sets of exercises.

18. Hit ball

Super practical! 1000 quick touches for improved ball control

Finally, we've finished practicing bouncing ball with a total of 40 touches.

Insist on touching ball for more than 1 week which may result in some improvement in ball control and ball feel. The actual training volume can gradually increase or double with skill, and even reach 10,000 first touches.

Your attention is biggest motivation for Xiaobei!


May 15, 2023