5 essential soccer drills to improve first touch and ball control

Why first touch matters in modern soccer

In soccer, everything starts with the first touch. A strong first touch gives you control, time, and options - while a poor one hands possession straight to the opponent. Whether you’re a beginner learning the basics or an advanced player preparing for club trials, improving ball control is one of the fastest ways to elevate your game.

At ProEdge Soccer in San Jose, we help players sharpen their first touch through simple but powerful drills. Here are five essential exercises you can practice on your own - and refine even more with a coach.

Drill 1: Cone dribble with directional first touch

Set up 4-6 cones in a line about 3 feet apart. Dribble through them slowly, focusing on keeping the ball close and under control. Once comfortable, add a directional touch at the last cone - pushing the ball into open space as if escaping a defender.

Key benefits: Improves close control, teaches players to use different parts of the foot, and develops awareness of where to move after the first touch.

Drill 2: Wall pass and receive

All you need is a ball and a solid wall. Pass the ball against the wall and focus on your first touch when it comes back. Alternate between right foot and left foot, controlling with the inside, outside, and sole of your foot.

Progression: Increase pass speed, use one-touch, or add a directional touch into space.

Key benefits: Builds passing accuracy, improves reaction time, and strengthens weak foot control.

Drill 3: Ball mastery ladder work

Using an agility ladder or cones, perform quick ball taps as you move laterally down the line. Alternate feet, keep touches light, and aim for precision rather than speed at first.

Variations:

• Inside-inside taps

• Sole rolls across each step

• Outside-in combos for lateral control

Key benefits: Enhances coordination, speed of footwork, and confidence in tight spaces.

Drill 4: Juggling variations

Classic juggling builds comfort with the ball. Start with basic right-left alternating juggles. Then, add variations:

• Two touches on one foot, switch to the other

• Thigh-to-foot combinations

• Juggling while walking forward

Key benefits: Improves balance, coordination, and ball feel - all critical for absorbing the ball cleanly during games.

Drill 5: Receive and turn under pressure

Set up a cone to represent a defender behind you. Pass the ball against a wall, receive it with your back to the cone, then turn quickly with your first touch. Practice different turns: inside cut, outside cut, and Cruyff turn.

Key benefits: Builds confidence receiving under pressure, improves turning speed, and prepares players for real match scenarios.

Pro tips for practicing first touch

• Stay relaxed: Tension leads to heavy touches. Keep your body loose and balanced.

• Use both feet: Don’t let your weak foot hold you back - train it as much as your dominant side.

• Small sessions often: 15–20 minutes of focused practice daily beats a single long session once a week.

• Simulate match speed: Once comfortable, perform drills at game pace to mimic real pressure.