Soccer drill
Throw, Trap & Return
Cushioning a thrown or dropping ball and returning it cleanly trains the aerial first touch that turns awkward bouncing balls into controlled, usable possession.
How to do it
Throw the ball up (or have a partner serve it), then cushion it down with your thigh, chest or instep so it settles in front of you, and pass it back within two touches. Complete the prescribed reps, varying the serve height.
More drills in First Touch or Passing
Driven Long Pass
The driven ball — a low, firm pass struck with the laces — is how you switch play or hit a teammate forty yards away, and it trains the technique behind a hard, accurate shot too.
Juggle (All Parts)
Free juggling across feet, thighs and head builds all-round air control and the composure to keep the ball alive from any touch.
Juggle (Feet Only)
Juggling with your feet builds the soft, balanced first touch and air control that translate directly into cushioning passes out of the air in a game.
Juggle (Head Only)
Heading repetitions build the timing, neck strength and soft contact that make controlled headers and aerial duels feel natural.
Juggle Left (Kick Catch)
Kicking the ball straight up with your left foot and catching it — with no spin and without moving — builds the clean, square laces contact that is the foundation of juggling and striking with your weaker foot.
Juggle Right (Kick Catch)
Kicking the ball straight up with your right foot and catching it — no spin, without moving — grooves the clean, square laces contact that underpins juggling and striking the ball.