Five simple drills to improve your first touch
Short, effective exercises players can practise at home or at the park to control the ball with confidence.
A good first touch is the foundation of everything else in football. It decides whether you have time on the ball, whether you can turn away from pressure, and how quickly you can pass, dribble or shoot. The good news is that first touch is one of the most trainable skills in the game, and it does not need a pitch, a team or even a training partner. All you need is a ball, a little space and ten focused minutes.
What a good first touch looks like
A good first touch does two jobs at once: it brings the ball under control and it moves the ball into the space where you want to play next. Players who simply stop the ball dead often end up stuck, with a defender closing in. Aim to receive the ball with a soft surface of the foot, keep the ankle relaxed so the ball does not bounce away, and take it away from the nearest opponent.
Drill 1: Wall passes
Stand three to four metres from a wall and pass the ball with the inside of your foot. As it returns, control it with one touch, then pass again. This gives you hundreds of repetitions in a few minutes.
- Start with the right foot for two minutes, then the left, then alternate.
- Once you are comfortable, receive across your body so the touch moves the ball out to the side before you pass.
- Make it harder by stepping back so the ball returns faster.
Drill 2: The juggling ladder
Juggling teaches you how hard to strike the ball and how to feel its weight. Do not chase big numbers. Climb the ladder one rung at a time.
- Drop the ball from your hands, strike it gently with your laces, and catch it. Repeat with each foot.
- Let the ball bounce once between touches.
- Link two touches without a bounce, then three, then five.
- Alternate feet, then add the thigh.
Drill 3: Cone box touches
Place four cones in a square about two metres wide. With the ball in the middle, touch it to one cone with the inside of your foot, bring it back, then go to the next. Keep your head up between touches and move your feet quickly. After a minute, switch to the outside of the foot, then to a mix of both.
Drill 4: Receive and turn
Toss the ball against a wall or have a partner throw it to you. Open your body so you can see the whole space, take the ball with the foot furthest from the imaginary defender, and turn in the direction of your touch. The aim is to receive on the half-turn, so you are already facing where you want to go.
Drill 5: Pairs, one touch then two
Stand five metres from a partner. Pass back and forth using two touches (control, then pass). When that feels easy, switch to one touch, then back to two. Changing the rule keeps your concentration high and trains you to adapt to how the ball arrives.
How often to practise
Short and frequent beats long and rare. Ten to fifteen minutes, four or five times a week, will do more for your touch than one long session. Stop while the quality is still good. Tired, sloppy repetitions teach bad habits.
