20 Minute Home Workout

Written By Andrew Leavitt

20-Minute Soccer Touch & Control Workout

This 20-minute workout is designed to help you improve your first touch, close control, and overall ball mastery in a small space. The key to this routine is to focus on light, controlled touches and constant movement.

Part 1: Warm-up (5 minutes)

  • 2 minutes: Light jogging or high knees in place. Get your heart rate up and your muscles warm.

  • 2 minutes: Dynamic stretching. Perform leg swings (forward and backward, side to side) and hip circles to open up your joints.

  • 1 minute: Simple ball work to get a feel for the ball.

  • Sole Rolls: Stand with the ball and roll it back and forth using the sole of one foot, then switch.

  • Toe Taps: Tap the top of the ball with alternating feet, keeping the ball stationary.

Part 2: Drills (12 minutes)

Perform each drill for 1 minute, followed by 30 seconds of rest. Complete two sets of each drill.

Drill 1: Inside-Outside Touches

  • Stand with your feet shoulder-width apart.

  • Use the inside of your right foot to tap the ball across your body, then use the outside of the same foot to bring it back.

  • Repeat for 30 seconds, then switch to your left foot for 30 seconds.

  • Focus: Maintain light, quick touches and keep the ball close to your feet.

Drill 2: L-Turns & V-Drags

  • L-Turn: Place your sole on top of the ball, pull it back, and immediately use the inside of the same foot to push it at a 90-degree angle.

  • V-Drag: Push the ball forward with the inside of your foot, then use the sole of the same foot to drag it back and across at an angle, forming a 'V' shape.

  • Alternate between L-Turns and V-Drags, performing each move every few seconds.

  • Focus: Perfecting a clean, decisive turn and a smooth change of direction.

Drill 3: Close Control Juggling

  • Drop the ball and try to juggle it using your feet, knees, and thighs.

  • Focus: Don't try to juggle high. The goal is to keep the ball close to your body and use very soft, controlled touches to keep it in the air. This builds muscle memory for receiving the ball.

Drill 4: Figure-Eight Dribbling

  • Set up two imaginary "cones" (e.g., shoes, socks, or just marks on the floor) about 3-5 feet apart.

  • Dribble the ball in a figure-eight pattern around the "cones," using both feet.

  • Focus: Vary your touches, using the inside, outside, and sole of your feet. Keep your head up as you get more comfortable.

Part 3: Cool-down (3 minutes)

  • 1 minute: Light, relaxed ball work. Just roll the ball around with your feet, juggling for a few touches, and generally relax with the ball.

  • 2 minutes: Static stretching.

  • Hamstring Stretch: Sit on the floor with one leg straight, and bend the other. Lean forward to feel the stretch.

  • Quad Stretch: Stand and pull one foot toward your glute.

  • Calf Stretch: Lean against a wall with one foot forward and the back leg straight.

Workout Tips

  • Stay on your toes: Be light on your feet throughout the entire workout.

  • Quality over quantity: It's better to perform a few perfect touches than a hundred sloppy ones.

  • Use both feet: Actively work to improve your weaker foot.

Breathe: Remember to take deep breaths and stay relaxed.

Andrew Leavitt
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