10 Ball Control Exercises Every Young Footballer Should Know

A defender is coming straight at you. The ball is rolling toward your feet. What happens now?

For players with good ball control, that first touch (receiving the ball) can create space and give them time to think about their next action. For players who struggle with their first touch, that same pass can quickly turn into losing possession.

That is why ball control is one of the most important technical skills young footballers can practice. The good news? You do not need an entire team to work on it. You can do many effective ball control exercises on your own: in the garden, on a small-sided pitch or anywhere you have a ball and a few meters of safe space.

Here are 10 exercises you can start doing right away.

What is ball control in football?

Ball control is your ability to receive, move and manipulate the ball while keeping it exactly where you want it. It is much more than simply keeping the ball still. Good ball control helps you:

• Receiving passes cleanly
• Keeping the ball close to you while dribbling
• Changing direction quickly
• Using both feet
• Turning away from pressure from an opponent
• Preparing your next pass or shot
• Keeping possession in tight spaces

Your first touch (receiving the ball) is an important part of ball control, but the two are not exactly the same. Your first touch describes what happens when you receive the ball. Ball control encompasses your broader ability to handle the ball before, during and after that specific moment. You can significantly improve both through plenty of repetition.

Why is ball control so important?

Think about how often a footballer touches the ball during a match. Almost every action begins with control. Before you pass, you often need to control the ball first. Before you dribble, you need control. Before you shoot, your first touch often determines whether the ball is in the right position.

Better ball control also helps you play with more confidence. You spend less time 'fighting' with the ball and have more time to decide what to do with it. The goal of these exercises is therefore not simply to touch the ball as often as possible. The aim is to make those touches more deliberate.

Exercise 1: Inside taps (Penguins)

• Trains: Ball control and coordination
• Equipment: One soccer ball
• Level: Beginner

Start with the ball directly in front of you. Tap it from your right foot to your left foot using the insides of your feet. Right. Left. Right. Left. Keep your movements small. The ball should stay under your body and not shoot meters from side to side. Start slowly for 30 seconds. Rest. Then repeat at a higher pace.

Challenge Count how many controlled touches you can make in 30 seconds. Try it again at the end of the week. Can you beat your own record while still maintaining control?

Exercise 2: Inside-Outside

• Trains: Foot coordination and changing direction
• Equipment: One soccer ball
• Level: Beginner to intermediate

Use one foot at a time. Tap the ball inward with the inside of your foot. Then tap it outward with the outside of the same foot. Repeat the movement: Inside → outside → inside → outside. Do 20 touches with your right foot. Then 20 with your left. Once this feels good on both sides, increase the pace.

Why this helps: Soccer players rarely move the ball with only one part of the foot. If you are comfortable with both the inside and outside, you have many more options when you need to change direction.

Exercise 3: Sole Rolls

• Trains: Control and ball feel with the sole of the foot
• Equipment: One soccer ball
• Level: Beginner

Place the sole of your right foot on top of the ball. Roll the ball across the front of your body to your left side. Control it. Now use your left foot to roll the ball back. Keep doing this from left to right. Keep your knees slightly bent and stay light on your feet (on your toes).

Make it more challenging: Once this becomes easy:

• Increase the pace
• Add a touch with the inside after each roll
• Move forward during the exercise
• Move backward while controlling the ball

Exercise 4: Cone Slalom

• Trains: Dribbling and ball feel in tight spaces
• Equipment: Soccer ball and 5 to 8 cones (or markers)
• Level: Beginner to intermediate

Set up several cones in a straight line, one behind the other. Dribble between them without touching the cones. Start slowly. Use small touches and keep the ball close to you. Once you reach the last cone, turn around and dribble back.

Do four rounds:

• Round 1: Both feet
• Round 2: Mainly right foot
• Round 3: Mainly left foot
• Round 4: Both feet at high speed
• Time your final round if you want an extra challenge. But remember: a faster time is only an improvement if you also keep the ball truly under control.

Exercise 5: The Small Square Challenge

• Trains: Ball control in tight spaces
• Equipment: Four cones and one soccer ball
• Level: Intermediate

Make a small square with the cones. Stay inside the square while continuously moving with the ball. Use:

• Inside of the foot
• Outside of the foot
• Sole rolls
• Pullbacks
• Short chopping movements

Don't follow a fixed pattern. Instead, imagine defenders standing around you and keep changing direction continuously. Train for 30 seconds. Rest for 20 seconds. Repeat this three to five times.

Progression: Make the square smaller. Less space means you have to make even more precise touches. This is perfect for players who want to stay calmer on the ball in crowded situations (such as in the penalty area).

Exercise 6: Ball Control with Your Weaker Foot

• Trains: Confidence with your weaker side
• Equipment: One soccer ball and, optionally, cones
• Level: All levels

For this exercise, your strong foot gets a break. Choose three ball-control movements. For example:

• Touches with the inside
• Touches with the outside
• Cone slalom

Do these exercises primarily with your weaker foot. Start slowly. The movement will probably feel awkward. That is completely normal.

The most important rule: Don't immediately switch back to your strong foot if something goes wrong. Regain your composure. Try again. Solo training is the perfect time to consciously give your weaker foot more practice, precisely because there is no pressure from a match or teammates.

Exercise 7: Passing and Receiving (First Touch)

• Trains: Receiving and controlling passes
• Equipment: One soccer ball plus a sturdy wall or rebounder (tjoek)
• Level: Intermediate

Play the ball against a suitable wall or soccer rebounder. Receive the ball as soon as it comes back. Then pass it again. Start with two touches:

• Touch 1: Receiving
• Touch 2: Passing. Alternate feet each time.

Don't just stop the ball dead: Try to direct your first touch. Pass. Receive the ball to the right. Pass again. Receive the ball to the left. This trains you to use your first touch immediately to prepare your next action (a pass or shot).

Exercise 8: Receiving, Turning Away, and Accelerating

• Trains: Receiving, turning, and acceleration
• Equipment: Soccer ball, wall/rebounder, and two cones
• Level: Intermediate

Pass the ball. Receive it. Turn away. Accelerate (sprint) with the ball toward a cone. Return and repeat. Use different ways to turn out:

• Cut with the inside
• Cut with the outside
• Pullback with the sole
• Sole turn
• Cruyff turn

Why add that acceleration? In a match, a new action usually follows immediately after a turn. For example, you turn away from a defender and dribble straight into the open space. Adding the acceleration makes the exercise much more realistic and less static.

Exercise 9: The Four-Corner Exercise

• Trains: Changes of direction and awareness
• Equipment: Soccer ball and four cones
• Level: Intermediate to advanced

Place four cones in a square well around you as "targets." Start in the middle. Choose a target. Dribble toward it. Turn around. Dribble back to the middle. Move directly on to another target.

Make it more challenging: Give the cones:

• Different numbers
• Different colors
• Different shapes Have someone (a friend or parent) randomly call out the following target. You must now: Look/listen → process → control the ball → move. This adds quick decision-making to a technical exercise. Training alone? Then you can use interactive tools such as the QUICKFEET Dribble Pads to add visual cues to your training.

Exercise 10: The 60-Second Ball Control Test

• Trains: Overall ball control and speed
• Equipment: Football and a small training area
• Level: All levels

End your session with a challenging test. Set a timer for 60 seconds. Combine the following actions within that minute:

• Inside touches
• Outside touches
• Sole rolls
• Pull-backs
• Quick turns
• Changes of direction

The ball must remain under constant control. If the ball rolls out of your training area, stop the count and retrieve it. Record your score or the number of successful movements you made. Repeat this test once a week. The goal isn't simply to move faster. The goal is to move faster without losing control of the ball.

A 20-Minute Ball Control Training Session

You really don't have to do all 10 exercises every day. Here's a simple plan for a 20-minute session:

• Minute 0 - 4: Basic Ball Touches
  • Do penguin taps (inside), inside-outside taps, and sole rolls. Focus on your rhythm.
• Minute 4 - 8: Dribbling
  • Do the cone slalom. Use both feet.
• Minute 8 - 12: Weaker Foot
  • Choose two exercises and perform them mainly with your weaker foot.
• Minute 12 - 16: Receiving 
  • Use a wall or rebounder. Practice receiving the ball in different directions.
• Minute 16 - 20: The Challenge
  • Finish with the “small square” or the 60-second test. Record your result so you have a target to beat in your next session!

How can young footballers improve their ball control faster?

There is no magic exercise that will give you perfect technique overnight. You make progress by consistently practicing the basics and gradually increasing the difficulty. Keep these five principles in mind:

1. Aim for quality ball touches During a solo training session, you touch the ball incredibly often. But don't fixate on the numbers. One hundred controlled ball touches are much more useful than rushing through hundreds of sloppy touches.

2. Use both feet If you do every exercise only with your favourite foot, your weaker foot never gets the chance to develop. Include exercises for your weaker foot in almost every technical session.

3. Keep the ball close Players often want to increase their pace too quickly. If every touch sends the ball a metre away from you, slow down a little. Build up control first, then increase the intensity.

4. Look up During a match, you are never alone with a ball in an empty field. There are teammates, opponents, and spaces around you. During your solo training, force yourself to lift your head between actions instead of staring at the ball all the time.

5. Make the exercises more difficult over time As soon as an exercise becomes easy, you need to change something. You can:

• Make the space smaller
• Increase the pace
• Use your weaker foot
• Set a timer
• Add a reaction element (calling out colours or numbers)
• Reduce the number of permitted touches

Can you improve ball control at home?

Absolutely. Ball control is perfect for football training at home, because you need very little space for many exercises. You can work effectively on your footwork, quick touches, dribbling, your weaker foot, and first touches. A garden is useful, but even in a smaller training space, such as a driveway or garage, you can work excellently on ball control.

Which training equipment helps with ball control?

You don't need a shed full of expensive equipment to get started. For most exercises, a ball is enough. Cones or markers are useful for setting up dribbling courses or small training areas. A rebounder is fantastic for exercises focused on your first touch and repeating your passing. Interactive products such as the QUICKFEET Dribble Pads or QUICKFEET Touch can give your solo training a little more structure by adding varied goals. The most important thing is to choose equipment that you will actually use regularly. Training equipment cannot replace practice, but it can make it easier, more varied, or simply more fun.

Frequently Asked Questions About Ball Control in Football

What is the best exercise for improving ball control? There isn't one single 'best' exercise. Exercises for quick footwork, dribbling in tight spaces, control training, and practicing with your weaker foot all contribute to different aspects of ball mastery.

How can I improve my ball control at home? Start with a ball and a safe, small space. Practice several times a week: inside and outside touches, sole rolls, turning away, dribbling, and controlling the ball against a wall or rebounder.

How can I stop the ball from bouncing off my foot when controlling it? Absorb the ball's pace by moving your foot slightly backward (like a cushion) and focus on keeping the ball close. Practice this at low speed first before increasing the tempo.

Should young footballers train with both feet? Yes. Players benefit enormously from feeling comfortable with both feet. Solo training is the ideal opportunity to deliberately work on your weaker side.

Can a football rebounder help with ball control? Absolutely! A rebounder continuously returns the ball, allowing you to endlessly practice your control, first touch, and passing without needing a training partner.

How long should I practice ball control? The quality of your training is much more important than its duration. A focused, intensive technical session of 15 to 30 minutes already provides plenty of valuable touches.

Keep the ball closer. Give yourself more options.

Good ball control isn't about performing hundreds of complicated tricks. It's about becoming so comfortable with the ball that you can shift your attention to what's happening around you on the pitch. Start with simple touches. Use both feet. Gradually make the exercises more difficult. And most importantly: keep touching the ball.

Want to add more structure to your solo training sessions? Check out FootballGadgets' football training equipment for smart tools designed to make home training, ball control, and technical development much more varied and enjoyable.