Improving at soccer comes down to touches on the ball, decision-making under pressure and the fitness to keep doing both for 90 minutes. Here is how to work on each.
First touch
A good first touch buys time. Practice receiving the ball with different surfaces (inside, outside, sole, thigh, chest) and directing it away from pressure. A wall is the perfect partner: pass, receive, turn, repeat. Look over your shoulder before the ball arrives so you know where to take your touch.
Passing
- pass with the inside of the foot for accuracy, ankle locked, standing foot pointing at the target;
- practice with both feet; the weaker foot improves fast with daily work;
- learn to pass into the correct foot of your teammate, away from the defender;
- work on longer passes and switches of play once short passing is reliable.
Dribbling
Keep the ball close with small touches, use both feet and change speed and direction. Simple moves practiced until automatic (a body feint, a step-over, a drag back) beat a large repertoire done slowly.
Small-sided games
Games like 3v3 or 4v4 give players many more touches and decisions than 11-a-side, which is why many coaches use them as the core of training. Play as often as you can.
Fitness
Soccer needs repeated sprints with short recoveries. Combine interval running, strength work for legs and core, and mobility. Read preventing soccer injuries for strength exercises that also protect you.
Watch and learn
Watch players in your position, focusing on their movement without the ball, positioning and scanning. Our list of resources for learning soccer includes books and analysis channels.
Preparing for a match
- the day before: light session, good meal with carbohydrates, early night;
- match day: a familiar meal three to four hours before kick-off, water through the day;
- warm up with jogging, dynamic stretches, short sprints and ball work;
- know your role and the team plan.
After the game, cool down, eat, drink and note one thing to work on next week.
