Ball Control Exercises for Beginners: 15 Soccer & Football Drills to Improve Your Touch

Good ball control gives a player more time on the ball.

When your first touch is clean and the ball stays close to your feet, it becomes easier to dribble, pass, turn, and move away from pressure. This is true whether you call the game football or soccer.

The good news is that you do not need a full-size pitch or a complicated training setup to work on your touch. A ball, a few cones, and a small amount of space are enough for many useful ball control exercises.

In this guide, you will find 15 exercises that can help beginners and developing players improve their touch, coordination, footwork, and confidence on the ball.

If you are completely new to technical training, start with the easier exercises and build up gradually.

What Is Ball Control in Football and Soccer?

Ball control is the ability to receive, move, and protect the ball while keeping it under control.

It includes more than simply dribbling.

A player with good ball control should be able to:

• Take a controlled first touch

• Move the ball with different parts of both feet

• Change direction quickly

• Keep the ball close in tight areas

• Receive passes from different angles

• Control the ball while moving

• Use the ball effectively under pressure

• Look up while keeping possession

A lot of this comes down to repetition.

The more comfortable you become with the ball at your feet, the easier it is to focus on what is happening around you.

If first touch is something you particularly want to improve, you can also see our guide to soccer first touch drills.

15 Ball Control Exercises to Try

1. Toe Taps

Toe taps are a simple way to warm up your feet and get comfortable with the ball.

Place the ball in front of you and alternate touching the top of it with the sole of each foot.

Start slowly. Once you find a steady rhythm, increase the speed without losing your balance.

Try to keep your body relaxed and stay on the balls of your feet.

Try this: 3 rounds of 20–30 seconds.

Works on: Coordination, balance and quick feet.

2. Inside Touches

Place the ball between your feet.

Use the inside of your right foot to move it towards your left foot. Then use your left foot to move it back.

Continue alternating.

The important thing is not speed. Focus on making small, controlled touches.

As you improve, try to keep your head up for short periods rather than watching the ball all the time.

Works on: Close control, coordination and touch.

3. Inside-Outside Touches

This exercise helps you become familiar with changing the direction of the ball using the same foot.

Start with your right foot.

Touch the ball with the inside of your foot, then move it back using the outside.

Continue the inside-outside pattern before switching to your left foot.

Once you are comfortable standing still, try doing the exercise while moving forward.

Works on: Foot control and changes of direction.

4. Sole Rolls

Sole rolls are useful when learning to move the ball sideways.

Place the sole of one foot on top of the ball and gently roll it across your body. Stop it with the other foot and repeat in the opposite direction.

Keep your knees slightly bent so that you can move quickly after each touch.

You can later combine sole rolls with other close-control movements.

Works on: Ball manipulation and balance.

5. Pull-Push

Put one foot on the ball and pull it backwards with the sole.

As the ball moves back, use the same foot to push it forward.

Repeat several times before changing feet.

Once the movement feels natural, add a small change of direction after the push.

This is a good exercise for learning how quickly you can change the ball's movement.

Works on: Control, rhythm and directional changes.

6. Foundation Touches

Foundation touches involve moving the ball from one foot to the other with the inside of the feet.

Start at a comfortable pace and gradually increase your rhythm.

Try to make each touch consistent rather than simply trying to move your feet as quickly as possible.

If you are working with young players, this is a particularly easy exercise to include at the start of a technical session.

For more structured training ideas for younger players, see our football drills for kids U8.

Works on: Rhythm, coordination and close control.

7. Forward and Backward Ball Rolls

Place the sole of your foot on the ball.

Roll it forward, stop it, and then bring it back towards you.

Repeat using both feet.

After you become comfortable, combine this movement with inside touches or a change of direction.

This exercise is particularly useful in a small training area because you do not need much room.

Works on: Sole control and coordination.

8. Cone Slalom

Now add some movement.

Set up five or six cones in a line. Leave enough space between them so you can comfortably dribble around each one.

Move through the cones using small touches.

Use both the inside and outside of your feet to guide the ball.

Do not worry about finishing the course as quickly as possible.

A better goal is to complete the slalom without losing control.

Once your technique improves, gradually reduce the time.

If you enjoy cone-based training, you can also read our guide to cone drills for football training.

Works on: Dribbling, close control and changes of direction.

9. Figure-8 Dribbling

Place two cones a few metres apart.

Dribble around the cones in a figure-8 pattern.

As you move around each cone, use small touches to keep the ball close.

Try the exercise with both feet.

You can make it more difficult by increasing your speed or limiting yourself to one foot.

Works on: Direction changes, turning and close control.

10. Stop-and-Go Dribbling

Start by dribbling forward at an easy pace.

After a few touches, stop the ball with the sole of your foot.

Pause briefly, then accelerate again.

Repeat the pattern several times.

This teaches you to control not only the ball but also your speed.

In a match, players constantly change pace. Being able to slow down and accelerate while keeping the ball close can make your dribbling much more effective.

Works on: Ball control, acceleration and changes of pace.

11. Directional First Touch

A good first touch should often take the ball somewhere useful.

For this exercise, pass the ball against a wall.

When it comes back, use your first touch to move the ball slightly to one side rather than stopping it directly in front of you.

Then pass again.

For example:

Pass → receive → first touch into space → pass

Practise moving the ball to both sides.

This exercise is a great progression from basic ball control because it starts to connect technical work with match situations.

For more first-touch work, check out our soccer first touch drills.

Works on: First touch, receiving and preparation for the next action.

12. Wall Passing and Control

Find a safe wall and stand several metres away.

Pass the ball against the wall using the inside of your foot.

As the ball comes back, control it before making your next pass.

Begin with two touches:

Pass → control → pass

Once you are comfortable, try:

Pass → directional first touch → pass

Then start including your weaker foot.

Wall work is useful because you can get a large number of repetitions without needing another player.

Works on: Passing, receiving and first touch.

13. Weak-Foot Ball Control

Your weaker foot deserves regular training.

You do not have to spend an entire session using it. Even a few minutes during each workout can make a difference over time.

Try simple exercises such as:

• Inside touches

• Sole rolls

• Inside-outside touches

• Cone dribbling

• Wall passing

• Pull-push movements

Do not be frustrated if the ball feels less comfortable on your weaker side.

The aim is to make that foot more reliable through repetition.

Works on: Confidence and control with both feet.

14. Tight-Space Dribbling

Create a small square using four cones.

Dribble inside the area and try to keep the ball within the square.

Change direction regularly.

You can use:

• Inside touches

• Outside touches

• Sole rolls

• Pull-push movements

• Turns

• Changes of pace

As your control improves, make the area slightly smaller.

The less space you have, the more precise your touches need to be.

This is a useful progression for players who have already become comfortable with basic ball control.

For another at-home option, see our guide to soccer ball control drills at home.

Works on: Close control and quick changes of direction.

15. Dribbling With Your Head Up

Eventually, ball control needs to become more natural.

Set up a small area with a few cones and dribble around it.

Instead of watching the ball continuously, practise looking up between touches.

For example:

Three touches → look up → three touches → look up

If you have a training partner, they can call out a number, colour, or direction while you dribble.

The idea is to become comfortable controlling the ball while also paying attention to what is happening around you.

That is much closer to what you need during a real match.

Works on: Ball control, awareness and scanning.

How to Get Better at Ball Control

Simply doing drills is not enough.

The way you practise matters.

Start Slowly

If you rush a new exercise, your technique can become messy.

Learn the movement slowly first.

When you can perform it consistently, start increasing your speed.

A useful rule is:

Control first. Speed second.

Use Both Feet

Do not let every exercise become a right-foot-only exercise.

Your weaker foot will improve when you give it regular work.

Even five minutes of weaker-foot training during a session is better than ignoring it completely.

Keep Your Touches Under Control

When working in a small area, use smaller touches.

When you have open space, you can push the ball further ahead and accelerate.

Learning the difference between a close touch and a longer touch is an important part of good ball control.

Look Up

At the beginning, it is normal to watch the ball.

As you improve, start checking your surroundings between touches.

This will help you become more comfortable controlling the ball without staring at it constantly.

Make the Exercises Progressively Harder

You can progress almost any exercise by changing one thing at a time.

For example:

Slow → faster

One foot → both feet

Large space → small space

No pressure → passive pressure

Technical drill → game situation

This approach is often more useful than immediately jumping into advanced drills.

Common Ball Control Mistakes Taking Heavy Touches

If the ball keeps getting away from you, you may be putting too much force into each touch.

Try using softer touches and keeping the ball closer.

Always Using Your Strong Foot

A strong dominant foot is useful, but relying on it for everything can limit your options.

Give your weaker foot regular repetitions.

Looking at the Ball the Whole Time

You need to see the ball, especially when learning a new skill.

But once the movement becomes familiar, practise looking up between touches.

Trying to Go Too Fast

Fast feet do not automatically mean good ball control.

If your touches become inconsistent, slow down and rebuild the movement.

Only Training With Cones

Cone drills are excellent for learning technique, but they cannot completely reproduce the decisions you make during a match.

After learning a movement, try to use it in passing exercises, 1v1 situations, small-sided games, or other realistic activities.

A Simple 20-Minute Ball Control Session

You can put several of these exercises together into a short training session.

Exercise	Time
Toe taps	2 minutes
Inside touches	2 minutes
Inside-outside touches	3 minutes
Sole rolls	2 minutes
Cone slalom	3 minutes
Figure-8 dribbling	3 minutes
Wall passing	3 minutes
Weak-foot practice	2 minutes

Take short breaks when you need them.

The goal is to make your touches better, not simply to finish the workout as quickly as possible.

Can You Practise Ball Control at Home?

Yes.

You can work on many ball control skills without access to a full football pitch or soccer field.

A small, safe training area can be enough for exercises such as:

• Toe taps

• Sole rolls

• Inside touches

• Foundation touches

• Pull-push movements

• Tight-space dribbling

If you have a safe wall, you can also practise passing and receiving.

Players who have limited space can focus on technical touches rather than trying to recreate a full match environment.

How Often Should You Do Ball Control Exercises?

There is no single perfect training schedule for every player.

For beginners, a short and consistent routine is usually easier to maintain than occasional long sessions.

You could start with around 15–30 minutes of technical work several times a week.

For example:

2–3 sessions per week: Focus on basic technique and coordination.

3–4 sessions per week: Add more movement, weaker-foot work and directional exercises.

More frequent training: Gradually introduce more advanced technical work and game-based practice while still allowing enough recovery.

The important thing is consistency.

Ten focused minutes of quality work is more useful than spending an hour repeating movements without concentration.

Ball Control Exercises for Different Ages

The same basic skills can be adjusted for different age groups.

Younger players should generally spend more time developing coordination, confidence, and enjoyment with the ball.

For players around U8, simple touches, dribbling games, and fun challenges can work well.

You can find more age-specific ideas in our football drills for kids U8.

As players get older, training can gradually include more complicated movements, quicker decisions, tighter spaces, and pressure.

For U10 players, see our football drills U10.

For players around 12, you can introduce more demanding technical exercises and game-based work through our soccer drills for 12-year-olds.

For U14 players, training can become more challenging with greater emphasis on speed, decision-making, and realistic match situations. See our football drills for 14-year-olds.

Track Your Progress

One of the easiest ways to stay motivated is to measure something.

You could track:

• How many controlled touches you can complete

• How long you can dribble without losing the ball

• How quickly you can complete a cone course

• How many successful weaker-foot passes you can make

• How consistently you can perform a particular movement

• How comfortable you feel using both feet

Do not compare your progress too closely with another player.

Instead, compare today's performance with your own previous sessions.

If you train consistently, small improvements can add up.

Final Thoughts

Good ball control starts with simple movements.

You do not need to begin with complicated skills or advanced tricks. Start with basic touches, learn to keep the ball close, and gradually introduce movement, changes of direction, speed, and pressure.

Exercises such as toe taps, inside touches, sole rolls, cone dribbling, wall passing, and directional first touches can all have a place in a football or soccer training routine.

The key is to practise regularly and focus on quality.

Use both feet. Keep your touches controlled. Look up when you can. And once a technique becomes comfortable, try to use it in more realistic football situations.

With consistent training, the ball should gradually start to feel more natural at your feet.

Frequently Asked Questions

What are the best ball control exercises for beginners?

Toe taps, inside touches, sole rolls, foundation touches, cone dribbling, wall passing, and directional first-touch exercises are good starting points. Begin with simple movements and increase the difficulty as your control improves.

How can I improve my ball control at home?

You can practise many technical exercises in a small, safe space. Toe taps, sole rolls, inside touches, tight-space dribbling, and foundation touches need very little room. A safe wall can also be used for passing and receiving.

How long should I practise ball control?

A focused 15–30 minute session can be a useful starting point. You can adjust the duration depending on your age, training schedule, fitness, and experience.

Should I practise ball control with both feet?

Yes. Regular weaker-foot training can help you become more comfortable controlling and moving the ball on either side of your body.

Can ball control exercises improve my first touch?

Yes. Exercises involving receiving and directing the ball, particularly wall passing and directional first-touch drills, can help you become more comfortable controlling the ball for your next action.

How can I make ball control exercises harder?

Increase the speed, reduce the available space, use your weaker foot, add directional changes, introduce a time challenge, or eventually add passive and active pressure.

Are ball control exercises useful for young football players?

Yes, but the exercises should be appropriate for the player's age and ability. Younger players should focus on simple movements, coordination, confidence, and enjoyment before progressing to more complicated technical work.