Balance and Receive
Coordination & Body Control
Legend
- player
- partner
- ball
- toss and return
How it works
Balance on one leg while receiving a tossed ball on various body surfaces, thigh, chest, foot, then return it.
What you need
- soccer ball
Your focus
In matches, players constantly receive the ball while off-balance or on one leg. Training reception on unstable footing builds the proprioception and body control to take clean touches in any situation.
Player stands on one foot. Partner stands 3 yards away.
Partner tosses the ball to the player's thigh. Player traps it, returns it, without putting the other foot down.
5 thigh traps each leg. Then 5 chest traps each leg. Then 5 foot cushion traps each leg.
If solo: bounce the ball off the wall and receive each return on one leg.
Rest 30 seconds between legs.
Goal
You've got it when you complete 5 traps in a row on each surface without losing balance or stepping down.
Helpful cues
- Micro-bend the standing knee for balance
- Absorb the ball, don't block it
- Keep your core tight, don't wobble
Adjust the challenge
Make it easier
Strip it back
Allowed to put foot down between each trap.
UpLVL it
Add the next challenge
Partner varies the height and pace of throws unpredictably.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.