Ball Control Drills for Football: 3 Practical Examples to Master Your Touch

Introduction to Ball Control Drills for Football

Ball control is the foundation of almost every action in football: receiving passes, dribbling in traffic, changing direction, and setting up shots. Players with good control appear calm under pressure because they can keep the ball close, make quick decisions, and protect possession.

Research on skill acquisition in sports shows that repeated, focused practice of fundamental skills (like ball control) leads to more consistent performance in games, not just in practice environments (Harvard University – Motor Skill Learning). In football, this means regularly practicing drills that demand precise touches, quick adjustments, and awareness of space.

In this guide, we’ll focus on three core ball control drills:

1. Tight Space Touches – To sharpen close control and quick feet in small areas.
2. Dribble and Trap – To improve first touch, stopping the ball, and changing direction.
3. Juggling with Purpose – To develop touch, coordination, and feel for the ball.

You’ll also see multiple variations for each drill so you can:

• Progress from beginner to advanced levels.
• Train alone or with a partner.
• Simulate realistic game pressure.

1. Tight Space Touches

What This Drill Develops

Tight Space Touches are designed to improve:

• Close ball control in crowded areas
• Quick footwork and balance
• Confidence when dribbling near defenders
• Ability to protect the ball under pressure

This drill is especially valuable for midfielders and forwards who often receive the ball in tight spaces, but it benefits every position.

Basic Setup

• Space: A small square, about 5x5 yards (or 15x15 feet)
• Equipment: 4 cones (or any small markers), 1 ball per player
• Players: 1 player per square (you can set up multiple squares side by side)

Mark out the square with cones. Stand in the center with the ball at your feet.

Drill 1: Stationary Tight Touches

How to Perform:

1. Start in the middle of the square.
2. Use small, gentle touches to move the ball around the square.

3. Use different parts of your feet:

   • Inside of the foot
   • Outside of the foot
   • Sole (bottom) of the foot to pull and push the ball
4. Keep the ball within the square at all times.
5. Move in different directions—forward, backward, side-to-side, and diagonally.

Reps & Duration:

• 3–4 sets of 45–60 seconds of work
• 30 seconds of rest between sets

Coaching Cues:

• Keep your knees slightly bent and stay on the balls of your feet.
• Keep your head up as often as possible, glancing at the ball only when needed.
• Take many light touches, not a few heavy ones.

Pro Tip: Count how many touches you can make in 30 seconds without leaving the square. Try to beat your score each week.

Drill 2: Moving Tight Space Touches

Once you’re comfortable, add more movement.

How to Perform:

1. Start at one corner of the square.
2. Dribble diagonally to the opposite corner using short, controlled touches.
3. When you reach the cone, change direction quickly and move to another corner.
4. Use both feet as you move around the square.

Variations:

• One-Foot Only: Use only your right foot for 30 seconds, then only your left.
• Inside-Outside Pattern: Touch with the inside of your foot, then the outside, repeating as you move.
• Sole Rolls: Roll the ball across your body with the sole of your foot, then push it forward.

Common Mistakes to Avoid:

• Touches that are too big, causing the ball to roll outside the square.
• Standing upright and flat-footed (reduces balance and reaction time).

Important Note: Short, frequent practice sessions (10–15 minutes of tight space work) a few times per week are more effective for skill development than one long, exhausting session. Consistency matters more than volume.

Drill 3: Tight Space with Light Pressure (Partner Version)

This version adds a realistic game element: defensive pressure.

Setup:

• Same 5x5 yard square
• 2 players, 1 ball

How to Perform:

1. Player A starts with the ball inside the square.

2. Player B acts as a passive defender at first:

   • Moves toward the ball slowly
   • Reaches with a foot but does not fully tackle
3. Player A’s goal is to keep the ball away from Player B while staying inside the square.
4. After 30–45 seconds, switch roles.

Progressions:

• Increase the defender’s pressure gradually.
• Limit the attacker to 2-touch only before changing direction.
• Have the defender try to win the ball, but still at controlled intensity.

Coaching Cues:

• Use your body to shield the ball (place your body between the ball and defender).
• Turn away from pressure using quick, small pivots.

Pro Tip: Think of your body as a “wall” between the defender and the ball. Keep your arms relaxed but slightly out for balance and to feel where the defender is (without pushing).

2. Dribble and Trap

What This Drill Develops

The Dribble and Trap drill focuses on:

• Controlled dribbling with both feet
• First touch when stopping the ball (trap)
• Quick changes of direction
• Awareness of speed vs. control

Good first touch and controlled stops are critical in matches. A poor trap often leads to turnovers, while a clean one can create immediate passing or shooting opportunities.

Basic Setup

• Space: 10–20 yards in length
• Equipment: 6–10 cones, 1 ball per player
• Arrangement: Line of cones spaced about 2 yards apart in a straight line

Drill 4: Linear Dribble and Trap

How to Perform:

1. Start at one end of the cone line with the ball.
2. Dribble toward the first cone using small, controlled touches.

3. When you reach the cone, trap the ball:

   • Use the inside of your foot to stop it firmly.
   • Keep the ball close, within 1–2 feet.
4. After trapping, quickly change direction (left or right) and dribble toward the next cone.
5. Repeat this pattern down the entire line.

Reps & Sets:

• 3–4 runs down the line
• Rest 30–45 seconds between runs

Coaching Cues:

• Approach the cone under control—don’t sprint into it.
• Make your trap decisive: no extra bouncing or rolling.
• Keep your hips and shoulders over the ball when you trap.

Pro Tip: Alternate which foot you use to trap at each cone (right foot at cone 1, left at cone 2, and so on). This builds comfort with both feet.

Drill 5: Weak-Foot Dribble and Trap

Most players naturally favor one foot. To become more complete, you must train your weaker side.

How to Perform:

1. Repeat the Linear Dribble and Trap drill.
2. Use only your weaker foot for both dribbling and trapping.

Goal:

• Aim to be nearly as comfortable with your weaker foot as your stronger one over time.

Common Mistakes:

• Avoid switching back to your strong foot when it feels difficult.
• Don’t rush; prioritize clean control over speed.

Important Note: Studies in sports training emphasize the value of bilateral development—training both sides of the body—to improve coordination and reduce injury risk (NIH – Motor Learning and Sports). Making your weaker foot more reliable will make you harder to defend.

Drill 6: Dribble, Trap, and Turn

This version adds a turning move after each trap to simulate changing direction away from pressure.

How to Perform:

1. Dribble to a cone.
2. Trap the ball using the inside of your foot.

3. Immediately perform a turn, such as:

   • Inside Cut: Use the inside of the foot to cut the ball across your body.
   • Outside Cut: Use the outside of the foot to push the ball sharply away.
   • Drag Back: Place the sole on top of the ball and pull it backward.
4. Accelerate out of the turn toward the next cone.

Progressions:

• Add a time challenge (complete the course in a set time while staying in control).
• Add a pass at the end to a partner or against a wall, then control and repeat.

Coaching Cues:

• Lower your center of gravity when turning.
• Take a longer touch after the turn to accelerate away, then return to short touches.

Pro Tip: Name your turns (e.g., “inside cut,” “drag back”) and call them out loud before you perform them. This helps build decision-making and mental readiness similar to game situations.

Drill 7: Dribble and Trap Under Pressure (Partner Version)

To simulate game pressure, add a trailing defender.

Setup:

• Same line of cones
• 2 players: Attacker and defender

How to Perform:

1. Attacker starts with the ball; defender starts 2–3 yards behind.
2. On a signal, attacker dribbles toward the first cone.

3. At each cone, attacker must:

   • Trap the ball
   • Execute a quick change of direction
4. Defender applies light pressure from behind, trying to force mistakes but not tackling aggressively.
5. At the end of the line, switch roles.

Benefits:

• Builds composure when someone is chasing from behind.
• Encourages quick, clean traps and decisive turns.

3. Juggling with Purpose

Why Juggling Matters

Juggling isn’t just a show-off skill. It helps with:

• Touch and feel for the ball
• Coordination and timing
• Balance and body control
• Confidence when receiving aerial balls

Even a few minutes of juggling each session can significantly improve your control over time. Juggling is a great at-home drill—perfect for a backyard, driveway, or small field.

Safety Reminder

If you’re training on hard surfaces (like concrete or asphalt), wear proper footwear and be mindful of your surroundings to reduce the risk of falls or impact injuries. General safety guidance from organizations like the CDC – Heads Up Initiative emphasizes awareness and protective habits in sports environments.

Drill 8: Basic Foot Juggling

How to Perform:

1. Start with the ball in your hands.
2. Drop it and let it bounce once.
3. Kick it back up with your laces (top of the foot), aiming straight up.
4. Catch it with your hands.
5. Repeat several times with each foot.

Once comfortable:

1. Try to get 2 touches before catching.
2. Then 3, 4, and so on.

Beginner Goals:

• Aim for 5–10 juggles in a row using both feet.
• Don’t worry about perfect form at first—focus on control.

Coaching Cues:

• Keep your ankle locked when you kick.
• Strike the ball with the center of your laces.
• Keep the ball below head height to maintain control.

Pro Tip: Count out loud as you juggle. It helps you stay relaxed and makes it easy to track progress.

Drill 9: Alternating Foot Juggling

Once you can juggle consistently, add a pattern.

How to Perform:

1. Start juggling with your right foot.
2. On the next touch, use your left foot.
3. Continue alternating: right-left-right-left.

Goal:

• Reach 10–20 alternating juggles without dropping the ball.

Variations:

• Two Right, Two Left: Right-right-left-left pattern.
• Add Thighs: Right foot, left thigh, left foot, right thigh, and repeat.

Benefits:

• Builds coordination between both legs.
• Improves your ability to control the ball with different surfaces.

Drill 10: Juggling with Different Body Parts

To simulate real game situations where the ball may hit different parts of your body, practice using more than just your feet.

How to Perform:

1. Start juggling with your feet.
2. After a few touches, let the ball rise to your thigh and control it.
3. Tap it back down to your feet and continue juggling.
4. Later, add headers (light touches with your forehead).

Sample Patterns:

• Foot–foot–thigh–foot–foot–thigh
• Foot–foot–head–foot–foot–head

Important Note: When practicing headers, keep them light and controlled. Avoid powerful heading, especially for young players, and follow age-appropriate heading guidelines from your local league or federation.

Drill 11: Juggling Challenges (Make It a Game)

Turning juggling into a game keeps it fun and motivating.

Challenge Ideas:

• Time Challenge: How many juggles can you do in 30 seconds?
• Space Challenge: Stay inside a small circle (5-foot radius) while juggling.
• Weak-Foot Challenge: Juggle using only your weaker foot.

Tracking Progress:

• Keep a simple log of your best score each week.
• Aim to improve by a small amount (2–5 extra juggles) over time.

Pro Tip: Juggle during warm-up and cool-down. Even 5 minutes before and after training can add up to hundreds of extra touches per week.

Putting It All Together: Sample Ball Control Session

Here’s how you might combine these drills into a 30–40 minute training session:

1. Warm-Up (5–8 minutes)

   • Light jogging and dynamic stretches
   • 2–3 minutes of basic juggling

2. Tight Space Work (10–12 minutes)

   • 3 sets of 45 seconds: Stationary Tight Space Touches
   • 3 sets of 45 seconds: Moving Tight Space Touches (one-foot variations)

3. Dribble and Trap (10–12 minutes)

   • 3 runs: Linear Dribble and Trap
   • 2 runs: Weak-Foot Dribble and Trap
   • 2 runs: Dribble, Trap, and Turn

4. Juggling with Purpose (5–8 minutes)

   • 3–4 attempts at alternating foot juggling
   • 2–3 attempts at body-part patterns (feet + thighs)

5. Cool-Down (3–5 minutes)

   • Light jogging, walking, and stretching

This structure gives you hundreds of quality touches in a single session, building the muscle memory needed for better control in games.

Frequently Asked Questions (FAQ)

1. How often should I practice ball control drills?

Aim for 3–4 sessions per week, even if they are only 20–30 minutes long. Consistency is more important than long, occasional workouts. Many elite players build daily routines that include at least a few minutes of tight control and juggling.

2. How long will it take to see improvement?

Most players notice improvement in 2–4 weeks of regular practice. Your first touch becomes softer, you lose the ball less often in drills, and you feel more confident under pressure. Tracking simple metrics (like juggling counts or how many times you lose the ball in a 45-second tight space drill) can help you see progress more clearly.

3. Are these drills suitable for beginners or younger players?

Yes. All the drills above can be scaled down for beginners:

• Use a larger square for tight space drills.
• Allow more time between cones in Dribble and Trap.
• Let the ball bounce once during juggling.

As players improve, you can gradually shrink the space, increase speed, or add pressure.

4. What if I don’t have cones or much space?

You can use any small objects as markers: water bottles, shoes, or small rocks. For tight space drills, even a parking space or small patio can work. Juggling requires almost no space at all—just enough room so the ball doesn’t hit anything.

5. How do I know if my ball control is actually improving in games?

Look for these signs during matches or scrimmages:

• You lose the ball less often when receiving passes.
• You can turn away from pressure more easily.
• You feel calmer when the ball comes to you.
• You can use both feet more confidently.

You can also film short clips of yourself doing the same drill each month to compare your speed, control, and body position over time.

Developing excellent ball control is a long-term project, but it’s one of the most rewarding parts of football training. By consistently working on Tight Space Touches, Dribble and Trap variations, and Juggling with Purpose, you’ll build the kind of touch that makes everything else—passing, shooting, and dribbling—feel easier and more natural.