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Juggling a Soccer Ball (Beginner’s Routine)

Juggling a soccer ball can be difficult at first. All the top players in the world have the ability to juggle a soccer ball. Here is how you too can juggle just like your favorite soccer player.

The easiest and fastest way to learn how to juggle is by creating the discipline to practice every single day until you are successful. There are no shortcuts. As each day goes by, you will create the muscle memory that is needed for you to juggle like a pro.

In this article, we will discuss the necessary steps to take your juggling skills to the next level.

Juggling a Soccer Ball: Steps to Follow

Juggling is only difficult at the beginning because it is a new skill. Follow these steps and you’ll be juggling a soccer ball fairly soon.

Step #1 Drop the Ball to Your Thigh

Juggling soccer ball with thigh

It is easier to juggle a soccer ball with your thighs than your feet. Therefore, beginners should always start practicing with their thighs first.

PROPER TECHNIQUE:

  • Stand straight while holding the ball with your hands. Drop the ball as you bring your thigh up to make contact with the ball. Once the ball bounces off your thigh catch it with your hands.
  • When your thigh makes contact with the ball it should be at a 90-degree angle. This will ensure that the ball lifts straight up rather than toward you or away from you.
  • When you make contact with the ball try for it not to pass higher than your chin. The goal is to make controlled contact juggles.

One Juggle & Catch

Exercise #1

  • Drop the ball to your right thigh as you raise it to make contact with the ball
  • Catch the ball
  • Repeat 50 times

Exercise #2

  • Drop the ball to your left thigh as you raise it to make contact with the ball
  • Catch the ball
  • Repeat 50 times

Two Juggles & Catch

Exercise #3

  • Drop the ball to your right thigh as you raise it to make contact with the ball
  • As the ball is in the air raise your left thigh and make contact with the ball
  • Catch the ball
  • Repeat 50 times

Exercise #4

  • Drop the ball to your left thigh as you raise it to make contact with the ball
  • As the ball is in the air raise your right thigh and make contact with the ball
  • Catch the ball
  • Repeat 50 times

Three Juggles & Catch

Exercise #5

  • Drop the ball to your right thigh as you raise it to make contact with the ball
  • As the ball is in the air raise your left thigh and make contact with the ball
  • As the ball is in the air raise your right thigh and make contact with the ball
  • Catch the ball
  • Repeat 50 times

Exercise #6

  • Drop the ball to your left thigh as you raise it to make contact with the ball
  • As the ball is in the air raise your right thigh and make contact with the ball
  • As the ball is in the air raise your left thigh and make contact with the ball
  • Catch the ball
  • Repeat 50 times

Four Juggles & Catch

Exercise #7

  • Drop the ball to your right thigh as you raise it to make contact with the ball
  • As the ball is in the air raise your left thigh and make contact with the ball
  • As the ball is in the air raise your right thigh and make contact with the ball
  • As the ball is in the air raise your left thigh and make contact with the ball
  • Catch the ball
  • Repeat 50 times

Exercise #8

  • Drop the ball to your left thigh as you raise it to make contact with the ball
  • As the ball is in the air raise your right thigh and make contact with the ball
  • As the ball is in the air raise your left thigh and make contact with the ball
  • As the ball is in the air raise your right thigh and make contact with the ball
  • Catch the ball
  • Repeat 50 times

Once you have completed all 8 exercises rest for 10 minutes and repeat them all over again. After completion, you would have juggled the ball 1,000 times.

Estimated Time of Exercise Routine: 20-30 minutes

TIP: Practice this knee juggling exercise routine every day for one week before attempting to juggle with your feet.

Tutorial Video on Juggling a Soccer Ball

Step #2 Drop the Ball to Your Feet

Juggling a soccer ball with feet

Juggling a soccer ball with your feet requires time and patience. It is slightly more difficult than juggling with your thighs.

PROPER TECHNIQUE:

  • Stand straight while holding the ball with your hands
  • Release the ball and aim to make contact with the laces of your shoes
  • Keep your knees slightly bent
  • Point your toes in an upward direction when making contact with the ball
  • Lean slightly forward at the hips when making contact with the ball
  • When making contact, try for the ball not to travel higher than your hips

One Juggle & Catch

Exercise #1

  • Drop the ball to your right foot
  • Aim to make contact with the laces
  • Bend at the hip and keep your toes pointing up
  • Strike the ball in an upward direction
  • Catch the ball
  • Repeat 50 times

Exercise #2

  • Drop the ball to your left foot
  • Aim to make contact with the laces
  • Bend at the hip and keep your toes pointing up
  • Strike the ball in an upward direction
  • Catch the ball
  • Repeat 50 times

Two Juggles & Catch

Exercise #3

  • Drop the ball to your right foot and strike
  • Allow the ball to take flight
  • As the ball drops strike the ball with your left foot
  • Catch the ball
  • Repeat 50 times

Exercise #4

  • Drop the ball to your left foot and strike
  • Allow the ball to take flight
  • As the ball drops strike the ball with your right foot
  • Catch the ball
  • Repeat 50 times

Three Juggles & Catch

Exercise #5

  • Drop the ball to your right foot and strike
  • Allow the ball to take flight
  • As the ball drops strike the ball with your left foot
  • Allow the ball to take flight
  • As the ball drops strike the ball with your right foot
  • Catch the ball
  • Repeat 50 times

Exercise #6

  • Drop the ball to your left foot and strike
  • Allow the ball to take flight
  • As the ball drops strike the ball with your right foot
  • Allow the ball to take flight
  • As the ball drops strike the ball with your left foot
  • Catch the ball
  • Repeat 50 times

Four Juggles & Catch

Exercise #7

  • Drop the ball to your right foot and strike
  • Allow the ball to take flight
  • As the ball drops strike the ball with your left foot
  • Allow the ball to take flight
  • As the ball drops strike the ball with your right foot
  • Allow the ball to take flight
  • As the ball drops strike the ball with your left foot
  • Catch the ball
  • Repeat 50 times

Exercise #8

  • Drop the ball to your left foot and strike
  • Allow the ball to take flight
  • As the ball drops strike the ball with your right foot
  • Allow the ball to take flight
  • As the ball drops strike the ball with your left foot
  • Allow the ball to take flight
  • As the ball drops strike the ball with your right foot
  • Catch the ball
  • Repeat 50 times

Once you have completed all 8 exercises rest for 10 minutes and repeat them all over again. After completion, you would have juggled the ball 1,000 times.

Estimated Time of Exercise Routine: 20-30 minutes

TIP: Stay encouraged and patient. It will take a short while but the reward will be worth it!

TIP: Alternate days for juggling with your knees and feet. For example:

  • Monday: Knee Juggling exercises
  • Tuesday: Feet Juggling exercises
  • Wednesday: Knee Juggling exercises
  • Thursday: Feet Juggling exercises
  • Friday: Knee Juggling exercises
  • Saturday: Feet Juggling exercises
  • Sunday: Rest

In Summary

Juggling a soccer ball is a skill that is very difficult to achieve. There are no shortcuts. The amount of time that you dedicate to juggling will determine how quickly you will develop this skill. There are a total of 16 exercises in this article that you can now begin to use. Good luck on your journey to juggling a soccer ball like a pro!