What soccer exercises to do at home?

When we think about doing soccer exercises, the most normal thing is that our plan includes going to a training field or to a park with enough space. However, it is also possible to do a good football training without leaving home, thanks to the wide variety of interesting exercises that exist.

Every good athlete knows that frequent and well-organized exercise is key to improving. But the problem is that to carry out soccer training it is necessary to go to the field, get equipped, withstand bad weather and many other efforts that do not always encourage such training. 

Luckily, it is also possible to design home soccer training sessions, suitable to be carried out comfortably without leaving home. If you want to know more and find out what physical soccer exercises you can do at home, we leave you with some ideas that will not be difficult for you to implement. Some proposals in which you practically do not need more than the ball and a little space to proceed, so you will not have to spend money on doing these home workouts either. Of course, even if you are at home, do not forget to wear your Nike football boots or your favorite brand, since training in slippers is not a good idea.

By the way, you will see how in each exercise we do not indicate recommended times for the execution of the activity. The reason is that, since each player is a world, so is the recommended time for each activity. As a reference, you can start with dedicating about 10 minutes to each of your exercises, extending the duration to 15 minutes, as you notice that you can stand it or in case one of those exercises covers an area that is of greater interest to you. your development.

control exercises

Within the soccer training sessions for youth, cadets and other lower categories, ball control exercises are never lacking. Some movements that are also usually part of the training of senior players, since keeping the ball under control at all times is essential for the development of our skills.

The advantage is that you don’t need too much space or specific objects to do this type of exercise at home. It is enough to have a space with a length appropriate to the needs of your training and that does not have furniture or walls very close, in order to prevent accidents or bumps during training. 

For this exercise, all you have to do is create a circuit with small objects that you have at home, making a sort of slalom or zigzag between them. Depending on the available space, you will be able to create circuits that are more or less long and with more or fewer elements to avoid. An interesting proposal that you can even fit into football warm-up exercises, if you don’t have time to warm up on the pitch.

As an alternative, you can also use the so-called ground moves or ground movements. These are very common in futsal and not so much in 11-a-side football, but they are still a suitable option to improve control. The idea is to move the ball forward, backward, round or in different movements. On the internet it is easy to find all kinds of videos with these movements, to know what we are talking about. Movements with which to achieve more precision in ball control without complications.

Ball conductions

Another interesting exercise that we can do at home is driving. In this case, we are going to need a lot more space since the objective is to drive the ball at maximum speed, while always keeping the ball under control. In fact, the key to this exercise is that the ball is always glued to the foot and controlled in its movements.

For these drives, we’ll use the outside of the foot first, combining both feet in the process. Later, we will use the interior, so that we perceive the differences between both contacts. Finally, the objective is to intersperse inside and outside, which is usually very useful for dribbling. Don’t forget to use the sole of your foot when required, to step on the ball and keep it at bay. In this phase, you can incorporate small obstacles to dribble, in the form of defenses or rivals.

The duration of the training will be measured in time, as we said at the beginning, it being advisable to include a 10-minute training session at least two or three times a week. It is important to warm up a little before starting or having done physical soccer training beforehand, because if we don’t, we can sprain an ankle or have some other type of problem with injuries.

Movements and changes of address

For our next exercise, we will need a rather wide space, where we can comfortably move laterally. The idea is to drive the ball from one side to the other of the area that we have determined, executing lateral movements with the ball. Once we reach the end of the area, we will make a change of direction, in order to return to the side we originally started from.

As with the previous exercise, the idea is to combine the inside, the outside and the sole of the foot when performing the drives. The same happens when making the turns, in which case we will make some inside, others outside, some more abrupt and others softer. The idea is to practice all the situations that we can find in a match, so that the more variations we make, the more complete the training will be.

wall exercises

Within the sessions of soccer exercises for children or adults at home, wall exercises are one of the most fun solutions when it comes to playing. However, it is true that the wall on which we train is going to suffer a bit, so it does not hurt to bet on an exterior wall, garage or storage room, which has the space around it to carry out training comfortably.

On this wall we can make all kinds of fun soccer games for training. One of these is to make aerial passes, at different heights and that we will receive as the wall returns them to us. You also have the possibility of carrying out aiming exercises, placing elements on the wall that help us mark references to where the ball should go in each hit.

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