7 Tips on How to Juggle a Soccer Ball for Beginners

Juggling a soccer ball is one of the most fundamental skills that every player should improve, no matter their level or position, because even though it is not something you will be doing in a real game, everything you develop from practicing this skill directly translates to your touch and ball control. The beauty of juggling is that it can be done anywhere with just a ball and a small amount of space, which makes it one of the easiest skills to train.

As a soccer player, trainer, and sports coordinator, I’ve found that players who consistently develop their juggling, especially barefoot and with both feet, tend to have a much stronger foundation in ball control and comfort on the ball than those who skip it entirely. Juggling is one of the simplest ways to sharpen a player’s talent, and that same consistent practice carries over into the other pillars of player development, including game IQ, mindset, athleticism, fitness, recovery, and discipline.

In this post, I’ll go over 7 tips for beginners to help you juggle a soccer ball so you can start building that foundation and improve faster. If you’re interested in taking your training to the next level with a structured program, you can reach out to me or learn more here.

How do you juggle a soccer ball?

Juggling a soccer ball comes down to developing your feel, rhythm, and comfort with the ball through consistent and mindful practice, and the tips below will help you build that foundation in the most effective way possible no matter your current level. Remember, you won’t necessarily be juggling in a soccer game, but improving your juggling skills will indirectly improve other technical skills such as ball control, first touch, passing, dribbling, and shooting, which can also help improve your awareness, decision-making, composure, and creativity.

Juggle Barefoot Every Day

Juggling consistently is one of the best things you can do for your overall ball control and comfort with the ball, and the best way to do it is barefoot, because barefoot training creates a much more direct connection between your feet and the ball that cannot be replicated with cleats on. Juggling is not really about perfecting a technique; it is more about spending as much time as possible doing your best to keep the ball in the air without dropping it.

The more consistently you dedicate time to that simple goal, the more natural and effortless your touch will become. If you need a progression, you can do this:

• Start in a seated position with your feet and hold the ball out in front of you – kick the ball repeatedly.
  
• In the same position, now drop the ball and catch it, a very short distance from hands to feet.
  
• Do the same as above, but now, standing, hold the ball, drop it, and catch it.
  
• Hit the ball, let it bounce, and then hit it again – helps build rhythm and consistency.
  
• Finally, practice without bounces, and do not let the ball drop.

Lock Your Ankle and Bend Your Knees

Although juggling is mostly about time spent practicing with the ball rather than technique, the one technical habit worth paying attention to is keeping your ankle locked and your knees slightly bent. A locked ankle creates a firm and stable surface for the ball to make contact, while a floppy or relaxed ankle leads to wobbly and unpredictable touches, so locking in this one simple habit will make a noticeable difference in your juggling.

Use the Right Size Soccer Ball

Having the right-sized soccer ball is one of the most important things you can do if you’re a beginner learning to juggle. As a general rule, size 3 is for younger players, size 4 is for players ages 8-12, and size 5 is the standard ball for anyone 13 and older.

Make sure you are training with the right ball for your age and level. Over time, you can also vary the size of the ball you’re juggling, regardless of your age, and you can even try smaller equipment, such as a tennis ball, as your ball control improves.

Find an Open Flat Surface

Once you have a ball, find an open flat surface with plenty of space around you, because having room to move freely without obstacles will allow you to focus entirely on the ball and build your rhythm without interruptions. A backyard, park, or any open area will work perfectly, and it is important to do the best with what you have.

Use Both Feet Equally

One of the fastest ways to improve your juggling and your overall game is to make sure you are consistently training both feet equally, because being comfortable on your weaker foot can be one of the biggest separators between average and well-rounded players. Start by alternating feet on every touch, and over time you will notice your non-dominant foot becoming more reliable, which will directly improve your ball control and confidence in real game situations.

Juggle With Different Parts of Your Body

To develop a more complete and well-rounded relationship with the ball, practice juggling with different parts of your body, including your feet, thighs, chest, shoulders, and head, because each surface challenges your coordination and touch in a different way. You can dedicate specific time to each body part individually, or simply juggle freely, using whatever part of your body feels natural in the moment.

Practice Freestyle and Wall Juggling

Once you get comfortable with basic juggling, challenge yourself with freestyle juggling and wall juggling, because freestyle juggling builds creativity and confidence, while wall juggling using a wall or soccer rebounder adds a training partner element that helps you work on touch, timing, and control at the same time. Get as creative as you want, experiment with different heights and surfaces, try different tricks, and practice on different surfaces with and without cleats.

Final Thoughts

Juggling a soccer ball is one of the simplest and most powerful habits you can build as a player, because the ball control, coordination, and comfort you develop from spending consistent time juggling the ball carries over into every other area of your game. Keep it simple, get creative, have fun, juggle barefoot as much as possible, train both feet equally, and focus on doing your best to keep the ball in the air a little longer every session or perfect a new skill.

Frequently Asked Questions

What is the best way to stay consistent with mindset training in soccer?

The best way to stay consistent with mindset training in soccer is to use simple habits like journaling, visualization, and positive self-talk regularly. Players can also use tools such as a soccer training journal, a performance tracker, a mental training book, and other mental training tools to help structure, make more consistent, and make more measurable their mindset.

What gear and equipment do I need to improve my soccer skills?

The best thing about soccer is that you don’t need much equipment or accessories to start playing and improving. All you really need is a soccer ball, but the more serious you want to play, the more gear you will need, such as soccer cleats, shin guards, grip socks, shorts, and shirts, and soccer equipment, such as cones, rebounders, ball pumps, soccer bags, etc.

How do I improve my soccer skills?

To improve your soccer skills, focus on playing the game and its variations as much as possible while dedicating time to mastering fundamental skills such as ball control, passing, shooting, dribbling, and defending. Combine regular team training with solo soccer drills, small-sided games, and learning from the feedback of coaches, teammates, and professional matches to speed up your progress, and follow this guide to have a more comprehensive plan.