Dribbling

Turning
Striking
Receiving
Juggling

‘Solo Touches’
Individual Technical Training Program
The ball is all. Without mastery over it, nothing else matters. Without control over it, you are simply
not a true soccer player. Think about the last match you played in. There were those athletes, on your
team and belonging to the opponent, who almost primarily used their physical powers to make ends
meet on the pitch. One was just really quick. Another one very strong. Even at very high levels not all
of the players on the field have equal soccer skill. What we call ‘technical ability.’ It is what separates
one player from another when it comes to making the next level and displaying true talent.
The players who get the MOST touches are usually the ones with the BEST touches!
Solo Touches​ is an individual training program, using a simple yet thorough system, that will improve
all aspects of a player’s technical ability. It is designed for advanced players of all ages who want to
refine their first touch, tighten their control, develop quicker moves and increase the accuracy of their
ball striking. ​This is not a program of ‘flicks and tricks.’​ Nearly all the activities mimic touches and
techniques all players use during actual matches. The three components of this ​Solo Touches
program are ​dribbling + turning, striking + receiving​ and ​juggling​.

STRIKING + RECEIVING​ - A
DRIBBLING + TURNING​ ​- JUGGLING​ ​- Used to develop
player with a ‘ball and a wall’ can
Exercises include change of comfort and control using
use nearly thirty different
direction, change of pace, multiple surfaces as the ball is
exercises to improve their touch
feints, ‘stop-starts’ and turns in the air
and delivery

This program is designed so that a single player, on his or her own, can do every exercise. All that is
needed is a SINGLE BALL, a stopwatch, a few cones and (for the striking + receiving component) a wall.
Of course, players working in pairs or small groups makes the program even more enjoyable!

Keith Bleyer

“I learned all about life with a ball at my feet.”

“Everything is practice.” - Pele
- Ronaldinho

“The vision of a champion is bent over, drenched in “The glory is enjoying practicing, enjoy every day,
sweat, at the point of exhaustion, when nobody enjoying to work hard, trying to be a better player
else is looking.” - Mia Hamm than before.” - Rafael Nadal
 Dribbling
ACTIVITY
Solo Touches LIST
Turning
Striking
Receiving
Juggling

There are a nearly infinite number of ways in which ONE PLAYER can work with ONE
SOCCER BALL and improve their technical ability and speed of play. If you dedicate time
to work on YOUR game on YOUR OWN you will see results!

DRIBBLING + TURNING
​ STRIKING + RECEIVING JUGGLING
1) Foundations 11) Around the box 1) 1 touch at 3 yards 15) One touch one bounce 1) Any surface 11) Ladder

2) Toe taps 12) Turns on dribble 2) 2 touch at 5 yards 16) Keep it up 2) Bounce touch 12) High five
3) Rollovers 13) Figure eights 3) 1 touch at 5 yards 17) Headers (U13+) 3) Alternating feet 13) Pop-n-spin on 3
4) Dragbacks 14) M drill 4) 2 touch weak pass at 5 yards 18) Track it down 4) Non-preferred side 14) Have a seat
5) Side drags 15) Slalom 5) 1 touch at 10 yards 19) Chest it down 5) Head (U13+) 15) Fantastic 14 (U13+)

6) Inside-outside 16) Illinois test 6) 2 touch at 10 yards 20) 1 Touch and spin 6) Countdown from ten 16) Around the galaxy (U13+)

7) Outside two-inside two 17) Staircase 7) 2 touch weak pass at 10 yards 21) Turn left and return 7) Around the world (U13+) 17) On the move
8) Outside-inside/outside-inside 18) Five feints 8) 2 touch alternate at 10 yards 22) Turn right and return 8) Lift it seven ways 18) Out and back
9) Change of pace 19) 15 yard loops 9) 1 touch move in/out 23) Off at 90 degrees 9) Freeze it 19) Slalom
10) Start-stop 10) 2 touch at 20 yards 24) Wall pass and 180 10) Cinco cinco (U13+)

13) loft + control at 25 yards 25) Strikes and balls

14) Two touches one bounce

Refer to the Solo Touches Instructions +

Standards pages for descriptions and
goals for all exercises above
 Solo Touches
Dribbling
Turning

PAGE 1 of 6 Striking
Receiving
EXERCISE INSTRUCTIONS Juggling

The key to improvement with the following dribbling and turning exercises
is to strike a balance between PERFECT TECHNIQUE and MAXIMUM
POSSIBLE SPEED OF PLAY. Never lose control of the ball or proper
movement but push yourself to a speed the challenges you. ULTIMATELY,
BEING ‘CLEAN’ TECHNICALLY IS BETTER THAN BEING FAST.
Some advice and points to consider…
TAKE PROPER REST BREAKS BETWEEN EACH REP AND EACH
EXERCISE. A 3:1 ration is best (resting three times longer than the
previous rep took to execute). Understand that the surface you are
working on (grass/turf/hard) will affect your control and speed.

1) FOUNDATIONS
Tap ball back and forth with
inside of both (alternating) feet
SUGGESTED REP: 50 TOUCHES
DRIBBLING + TURNING (1 OF 2)
5) SIDE DRAGS
Tap top of ball with front half of sole of (alternating)
feet and pull to side a few inches with each touch (like
foundations but with sole of foot)
SUGGESTED REP: 30 TIMES
9) CHANGE OF PACE
Dribble slowly forward for 10 yards (using both feet) then
increase to maximum speed for 10 more yds using the
instep (laces) of the same foot with each touch (step-touch
technique) - stop ball 20 yds from start
SUGGESTED REPS: 5 TIMES

10) START-STOP
6) INSIDE-OUTSIDE
2) TOE TAPS Dribble forward for 10 yards then perform a
Touch ball with inside and outside of the ‘start-stop’ maneuver before continuing in the same
Tap top of ball with front half
same foot (in a step-touch rhythmic direction - dribble 10 more yards before performing
of sole of (alternating) feet the same ‘start-stop’ with the other foot (or side) and
fashion) and advance ball forward a few
SUGGESTED REP: then continuing 10 more yards
inches with each touch
40 TOUCHES SUGGESTED REPS: THREE OF EACH
SUGGESTED REP: 10 YARDS (EACH FOOT) (LIST OF START-STOP MANEUVERS)
3) ROLLOVERS 7) OUTSIDE TWO-INSIDE TWO
START-STOP MANEUVERS:
Roll front half of sole of back foot over Touch ball with outside of foot twice then inside of
Low wave - foot along inside of ball
top of ball and advance ball sideways same foot twice (in a step-touch rhythmic fashion)
High wave - foot over top of ball
SUGGESTED REP: 15 TIMES (EACH and advance ball forward a few inches with each touch
Hip shimmy - ‘close and open’ along inside
FOOT) SUGGESTED REP: 10 YARDS (EACH FOOT)
Inside Taps - front foot then back foot
4) DRAG BACKS 8) OUTSIDE-INSIDE/OUTSIDE-INSIDE Inside Spin - same foot twice while spinning
Tap top of ball with front half of Touch ball with outside of one foot then the inside of the Outside Spin - same foot twice while spinning
same foot followed immediately by the same technique
sole of (alternating) feet and pull Sole and Toe - quick touches with alternate feet
(outside-inside) with the other foot (in a step-touch
ball back a few inches with each rhythmic fashion) and advance ball forward a few inches
Kill and Retrieve - stop with sole and pass ball
touch with each touch Pull and Roll - keep ball on sole of foot
SUGGESTED REP: 30 TIMES SUGGESTED REP: 10 YARDS Outside Inside V - same foot behind plant foot
 Solo Touches
Dribbling
Turning

PAGE 2 of 6 Striking
Receiving
EXERCISE INSTRUCTIONS Juggling

The key to improvement with the following dribbling and turning
exercises is to strike a balance between PERFECT TECHNIQUE and
MAXIMUM POSSIBLE SPEED OF PLAY. Never lose control of the ball or
proper movement but push yourself to a speed the challenges you.
ULTIMATELY, BEING ‘CLEAN’ TECHNICALLY IS BETTER THAN BEING FAST.
Some advice and points to consider…
TAKE PROPER REST BREAKS BETWEEN EACH REP AND EACH EXERCISE.
A 3:1 ration is best (resting three times longer than the previous rep
took to execute). Understand that the surface you are working on
(grass/turf/hard) will affect your control and speed.

DRIBBLING + TURNING (2 OF 2​)

11) AROUND THE BOX 14) M DRILL 17) STAIRCASE
Dribble around the Dribble cleanly in M Lay out six cones in a
outside of a 5x5 yard pattern around cones staircase pattern (5 yds
placed as shown in 10x10 apart) and dribble around
box using the order at
yard box at right ➜ cones in pattern at right ➜
right ➜ for each side of SUGGESTED REPS: 4 SUGGESTED REPS: 4
box TIMES (2 /w/ either foot TIMES (2 /w/ either foot
SUGGESTED REPS: 4 and 1 each with just R/L and 1 each with just R/L
TIMES foot) foot)

12) TURNS ON DRIBBLE LIST OF TURNS: 15) SLALOM 18) 5 FEINTS LIST OF FEINTS:
Dribble 5 yards then make Inside hook Place 5 cones in line (3 Use same cone layout as Shoulder dip + outside foot
180 turn - dribble 5 yards Outside hook yards apart) and dribble in Staircase (#17) but dribble Stepover+ outside foot
back and perform same Stepover (outside foot) slalom to top of line and at each inside of each cone Scissor / Double scissor
turn - repeat 3 times (6 Stepover (inside foot) back and perform same feint 6 Ronaldo chop
turns all with same foot) Pullback (turn with ball) SUGGESTED REPS: 4 times (through inside Croqueta (inside-inside)
SUGGESTED REPS: 1 Pullback (spin away) TIMES (2 /w/ either foot channel) - alternating feet Pull back V
EACH WITH BOTH FEET Cruyff and 1 each with just R/L SUGGESTED REPS: 1 EACH Stomp
(SEE LIST) ➜ Heel Pop foot) FROM LIST ➜ Roulette (Maradona)

16) ILLINOIS TEST

19) 15 YARD LOOPS
13) FIGURE 8s
Add 12x12 yard box Place 4 cones in line (5
Dribble cleanly in figure
around Slalom (#15) cones yds apart) and dribble
8 pattern around cones
and dribble around cones around cones in pattern
five yards apart ➜
in pattern at right ➜ at right ➜
SUGGESTED REPS: 4 SUGGESTED REPS: 4 SUGGESTED REPS: 4
TIMES (2 /w/ either TIMES (2 /w/ either foot TIMES (2 /w/ either foot
foot and 1 each with and 1 each with just R/L
and 1 each with just R/L
just R/L foot) foot)
foot)

PAGE 3 of 6
The key to improvement with the following striking and
receiving exercises is to strike a balance between IMPROVING
FIRST TOUCH + STRIKING TECHNIQUE and SPEED OF
PLAY/PACE OF PASSES. It is better to make clean collection +
contact than to rush everything.
1) 1 TOUCH AT 3 YARDS
Stand 3 yards from wall
and pass ball along ground
off wall using 1 touch
whenever possible (mostly
inside of feet)
SUGGESTED GOAL:
50 PASSES
2) 2 TOUCH AT 5 YARDS
Stand 5 yards from wall and
pass ball along ground off
wall using 2 touches each
time (control + pass mostly
inside of feet)
SUGGESTED REP:
25 PASSES
3) 1 TOUCH AT 5
YARDS
Same as exercise #1 but
5 yards from wall
SUGGESTED GOAL:
50 PASSES
Solo Touches
STRIKING + RECEIVING (1 OF 2)
4) 2 TOUCH WEAK SIDE
PASS AT 5 YDS
Same as exercise #2 but every
pass made with
non-preferred foot (receiving
foot can be right or left -
sweep touch needed when
receiving with preferred foot)
SUGGESTED REP: 25 PASSES
5) 1 TOUCH AT 10
YARDS
Same as exercise #1 but
10 yards from wall
SUGGESTED GOAL:
50 PASSES
6) 2 TOUCH AT 10
YARDS
Same as exercise #2 but
10 yards from wall
SUGGESTED REP:
25 PASSES
7) 2 TOUCH WEAK SIDE
PASS AT 10 YARDS
Same as exercise #4 but
10 yards from wall
SUGGESTED REP:
25 PASSES
EXERCISE INSTRUCTIONS
Some advice and points to consider…
USE A WALL THAT CAN WITHSTAND YOUR TOUCHES AND HAS BEEN APPROVED FOR USE
BY ITS OWNER! A brick or concrete wall is best which means you may need to be standing
on a hard surface, but then wear indoor or running shoes! Understand that the surface
you are working on (grass/turf/hard) will affect your control and speed.
8) 2 TOUCH ALT. AT 10
Same as exercise #7 but
must alternate between
receiving foot and passing
foot (R-L or L-R) so ‘sweep
touch’ needed
SUGGESTED REP:
25 PASSES
9) 1 TOUCH MOVE IN/OUT
Start 10 yards from wall and
pass ball with 1 touch - with
each pass move closer until
you can touch wall - reverse
until you are back out to 10
yards away
SUGGESTED GOAL: 1 TIME
10) 2 TOUCH AT 20 YARDS
Same as exercise #7 but 20
yards from wall and some
instep/laces striking may be
required
SUGGESTED REP:
25 PASSES
11) 2 TOUCH ALT. AT 20
Same as exercise #8 but
20 yards from wall and
some instep/laces striking
may be required
SUGGESTED REP:
25 PASSES
12) 1 TOUCH AT 20
YARDS
Same as exercise #5 but
20 yards from wall - some
instep/laces striking may
be required
SUGGESTED GOAL:
25 PASSES
13) LOFT/CONTROL AT 25
Stand 25 yards from wall +
loft/drive ball off wall (hitting
wall on fly 5-8 feet from
ground) - receive ball cleanly
and repeat (alternate feet to
drive ball if possible)
SUGGESTED REP: 15 PASSES
14) 2 TOUCHES 1 BOUNCE
Begin by tossing ball against
wall from 5-10 yds away - let
ball bounce ONCE then use
TWO touches in air (juggle)
and return to wall in air
SUGGESTED GOAL:
15 WALL CONTACTS
15) 1 TOUCH 1 BOUNCE
Same as exercise #15 but
use only ONE TOUCH each
time to return ball to wall
SUGGESTED GOAL:
15 WALL CONTACTS
16) KEEP IT UP
Begin by tossing ball against
wall from 3-5 yards away and
then use as many touches as
needed to return ball to wall -
repeat without allowing ball
to hit ground
SUGGESTED GOAL:
10 WALL CONTACTS
LOFT/CONTROL
2 TOUCHES 1 BOUNCE
17) HEADERS (U13+)
Same exercise as #16 but
using only headers to
return ball to wall
SUGGESTED GOAL:
15 WALL CONTACTS
Dribbling
Turning
Striking
Receiving
Juggling
18) TRACK IT DOWN
Stand 8 yards from wall and
toss ball high off wall so that
it returns overhead - sprint
after ball + control and turn
and then strike ball against
wall and receive (trap)
SUGGESTED REP: 15 TOSSES
TRACK IT DOWN
19) CHEST IT DOWN
Stand 10 yds from wall and
toss ball so that it returns at
chest level - use chest trap to
receive + control to feet then
pass ball against wall and
receive (trap)
SUGGESTED REP: 15 TOSSES
20) 1 TOUCH AND SPIN
Same as #5 but must spin
360 degrees between each
pass (alternate spin
direction)
SUGGESTED REP:
20 PASSES
 Solo Touches
Dribbling
Turning

PAGE 4 of 6 Striking
Receiving
EXERCISE INSTRUCTIONS Juggling

The key to improvement with the following striking and
receiving exercises is to strike a balance between IMPROVING
FIRST TOUCH + STRIKING TECHNIQUE and SPEED OF
PLAY/PACE OF PASSES. It is better to make clean collection +
contact than to rush everything.
Some advice and points to consider…
USE A WALL THAT CAN WITHSTAND YOUR TOUCHES AND HAS BEEN APPROVED FOR
USE BY ITS OWNER! A brick or concrete wall is best which means you may need to be
standing on a hard surface, but then wear indoor or running shoes! Understand that the
surface you are working on (grass/turf/hard) will affect your control and speed.

21) TURN LEFT + RETURN
Stand 10 yards from wall with 2
cones positioned diagonally behind
you 20 yds from wall (as shown
BELOW) - play ball off wall along
ground with pace - receive the
rebound and make 120 degree turn
TO LEFT away from wall - dribble
around cone and return to starting
spot and repeat
SUGGESTED REP: 10 TURNS
22) TURN RIGHT + RETURN
Same as #21 above except make
turn TO RIGHT away from wall
SUGGESTED REP: 10 TURNS
STRIKING + RECEIVING (2 OF 2)
23) OFF AT 90 DEGREES
Place 2 cones 10 yards apart
and each 10 yds from wall (as
shown BELOW) - start by
standing 2 yards to the outside
of a cone - play ball off wall
along ground with pace - make
90 degree ‘sweep touch’ upon
return and dribble across and
beyond 2nd cone by two yards
- repeat sequence in opposite
direction
SUGGESTED REP:
12 WALL CONTACTS
24) WALL PASS AND 180
Place 3 cones as shown below (2
outer cones approximately 20
yards apart and 12 yards from
wall and a 3rd in between other 2
cones but 5 yards from wall) -
start by dribbling from one
outside cone in direction of wall
(and middle cone) - execute wall
pass around middle cone and
dribble to and around 3rd cone -
repeat sequence in opposite
direction
SUGGESTED REP:
8 WALL PASSES
25) STRIKES + BALLS
Mark out square on wall with
chalk approximately 2x2 yards
(or simply mark a ‘spot’ with 2
yard margin of error) - stand 20
yards from wall and drive ball
against wall using 2 touches
each time - if ball hits box/spot
it’s a ‘strike’ - if not it’s a ‘ball’ - 3
strikes is an out and 4 balls is a
walk
SUGGESTED GOAL: STRIKE OUT
THREE BATTERS BEFORE
ALLOWING A RUN (4 WALKS)
 Solo Touches
Dribbling
Turning

PAGE 5 of 6 Striking
Receiving
EXERCISE INSTRUCTIONS Juggling

Becoming a good juggler definitely

A point to consider…
improves a player’s overall technical
Some of the best soccer players have been average jugglers and some
ability on the ball. ​ In the end
of the best jugglers are actually average soccer players. So don’t worry
however, it is less important than
too much about all of this but understand there is value in trying to
your ability to dribble, control, pass
improve and it will develop your ‘relationship’ with the ball!
and strike a ball.

SOME REPS ARE ‘CHANCES’ + OTHERS ARE ALLOTED TIME + COUNTING (KEEP THAT LAST BALL UP WHEN CLOCK REACHES 0:00)
1) ANY SURFACE
Keep the ball up for
as long as you can
using any soccer
surface
SUGGESTED TIME:
3 MINUTES
JUGGLING (1 OF 2)
7) AROUND THE WORLD 9) FREEZE IT
3) ALTERNATING 5) HEAD (U13+ ABOVE)
(U13+) While juggling completely
FEET Use only head (advanced
Follow this sequence: FOOT ‘freeze’ or ‘stall’ the ball
Must alternate jugglers should bring - THIGH - HEAD - OTHER
on laces/back/behind
between left and right ball up with feet to THIGH - OTHER FOOT -
foot with no exceptions begin and start counting repeat back up other way
knee at least three times
(advanced: include
(with at least 5 juggles
- no other surfaces with first header) between each freeze)
SUGGESTED TIME: 3 SUGGESTED CHANCES: shoulders) - COUNT EACH
HEADER SUGGESTED TIME:
MINUTES FIVE 2 MINUTES
SUGGESTED TIME: 2 MINS

2) BOUNCE TOUCH
This has value for even
experienced jugglers but
can only be done on hard
surface (futsal or turf) to
allow ball to bounce off
surface between each
touch
SUGGESTED TIME:
2 MINUTES
4) NON-PREFERRED 6) COUNTDOWN FROM 8) LIFT IT SEVEN 10) CINCO CINCO
SIDE TEN WAYS (U13+)
Must use only your Start with ten juggles on Bring the ball up from Follow this sequence:
non-preferred foot - the same foot then the ground SEVEN FOOT x 5 - OTHER
thigh - shoulder with no follow with nine on the
DIFFERENT WAYS FOOT x 5 - THIGH x 5 -
exceptions (advanced other foot - return to first
jugglers must pick ball up foot for eight and (juggling 5 times after OTHER THIGH x 5 -
with non-preferred side) continue countdown... each lift) HEAD x 5
SUGGESTED CHANCES: SUGGESTED CHANCES: SUGGESTED TIME: SUGGESTED
FIVE FIVE 2 MINUTES CHANCES: EIGHT
 Solo Touches
Dribbling
Turning

PAGE 6 of 6 Striking
Receiving
EXERCISE INSTRUCTIONS Juggling

Becoming a good juggler definitely

A point to consider…
improves a player’s overall technical
Some of the best soccer players have been average jugglers and some
ability on the ball. ​ ​In the end
of the best jugglers are actually average soccer players. So don’t worry
however, it is less important than
too much about all of this but understand there is value in trying to
your ability to dribble, control,
improve and it will develop your ‘relationship’ with the ball!
pass and strike a ball.

JUGGLING (2 OF 2)
SOME REPS ARE ‘CHANCES’ + OTHERS ARE ALLOTED TIME + COUNTING (KEEP THAT LAST BALL UP WHEN CLOCK REACHES 0:00)

11) LADDER 13) POP-N-SPIN ON 3

15) FANTASTIC 14 (U13+) 17) ON THE MOVE ​ ​#17 #18 #19
Using alternating feet Juggle normally but without the
Juggle normally with any
ball dropping incorporate (in no Mark out an 18 yard
only add 1 touch with soccer surface but after distance (use 18 yard
each foot each time particular hurry or order) ALL of
every THIRD (high) touch box) and move while
the following 14 surfaces then
(1-1-2-2-3-3-4-4 and so the player must spin
completely around - 360
catch ball: R instep - L instep - juggling from start to
on) and track highest outside R - outside L - inside R -
number completed on degrees (alternate finish with a MINIMUM
inside L - R heel - L heel - R thigh -
both feet direction of spin) of 18 touches
L thigh - chest - R shoulder - L
SUGGESTED TIME: SUGGESTED TIME:
shoulder - head SUGGESTED
2 MINUTES CHANCES: FIVE
2 MINUTES SUGGESTED CHANCES: EIGH​T

12) HIGH FIVE 16) AROUND THE GALAXY 19) SLALOM

14) HAVE A SEAT 18) OUT AND BACK
Juggle normally with any (U13+) Mark out an 18 yard Lay out 7 cones in a line 3
soccer surface but every Sit on the floor (V Same sequence as Around the yards apart (18 yard total
distance (use 18 yard box)
FIFTH touch must deliver shape) and juggle World (#7) but touch the ball and move out across line distance) and juggle in a
ball well over head height with your feet FIVE TIMES with each surface and back to start while slalom around the cones from
(nearly twice as high at white seated before moving to the next one - juggling with a MINIMUM of the 1st to the 7th cone
player’s height) catch the ball after final five 18 touches in each direction (advanced jugglers can try to
SUGGESTED TIME: SUGGESTED CHANCES: FIVE
SUGGESTED TIME: 2 touches with foot make it back to start)
2 MINUTES
MINUTES SUGGESTED CHANCES: FIVE SUGGESTED CHANCES: FIVE
 Dribbling

PAGE 1 of 2 Solo Touches Standards Turning

Striking
Expectations by Year Receiving
Juggling

What should you be aiming for as you get your touches and improve
your technical ability? ​HERE ARE THE LEVELS FOR THE
QUANTIFIABLE EXERCISES THAT AN ELITE SOCCER PLAYER (AT
YOUR AGE) SHOULD STRIVE FOR!
A few important things to keep in mind…
Every soccer player is unique. You may be very strong in some technical areas and
not as strong in others. That’s OK. Work on your weaker areas more than your
strengths. Don’t expect improvement every time. These are ambitious targets!

DRIBBLING + TURNING​
​ ​June 2019
Foundations Toe taps Around the box Figure 8s M drill Slalom Illinois test Staircase 15 yd loops
YEAR (1) (2) (11) (13) (14) (15) (16) (17) (19)

4 round 9.5 9.5 8

FRESHMAN 75 touches in :20 65 touches in :20 10 seconds :22 TBD
trips in :20 seconds seconds seconds

4 round 9 9 7.5
SOPHOMORE 80 touches in :20 70 touches in :20 9.5 seconds :20 TBD
trips in :19 seconds seconds seconds

4 round 8.5 8.5 7.5

JUNIOR 85 touches in :20 75 touches in :20 9 seconds
trips in :18 seconds seconds
:19
seconds
TBD

4 round 8 8 7
SENIOR 85 touches in :20 75 touches in :20 8.5 seconds
trips in :17 seconds seconds
:18
seconds
TBD

STRIKING + RECEIVING
2 touches 1 touch Headers 1 touch + Strikes +
1 touch at 1 touch at 1 touch at Keep it up
YEAR 5 yds (3) 10 yds (5) 20 yds (12)
1 bounce 1 bounce
(16)
(U13+) spin balls
(14) (15) (17) (20) (25)

60 passes 30 passes 25 passes 30 50 25 18 14 passes

FRESHMAN at proper pace at proper pace at proper pace wall contacts wall contacts wall contacts wall contacts at proper pace
5 outs in a row

70 passes 35 passes 30 passes 35 60 25 22 16 passes

SOPHOMORE 6 outs in a row
at proper pace at proper pace at proper pace wall contacts wall contacts wall contacts wall contacts at proper pace

80 passes 40 passes 35 passes 40 70 30 26 28 passes

JUNIOR at proper pace at proper pace at proper pace wall contacts wall contacts wall contacts wall contacts at proper pace
7 outs in a row

90 passes 45 passes 40 passes 45 80 30 30 20 passes

SENIOR at proper pace at proper pace at proper pace wall contacts wall contacts wall contacts wall contacts at proper pace
8 outs in a row
 Dribbling

PAGE 2 of 2 Solo Touches Standards Turning

Striking
Expectations by Year Receiving
Juggling

What should you be aiming for as you get your touches and improve
your technical ability? ​HERE ARE THE LEVELS FOR THE
QUANTIFIABLE EXERCISES THAT AN ELITE SOCCER PLAYER (AT
YOUR AGE) SHOULD STRIVE FOR!
A few important things to keep in mind…
Every soccer player is unique. You may be very strong in some technical areas and
not as strong in others. That’s OK. Work on your weaker areas more than your
strengths. Don’t expect improvement every time. These are ambitious targets!

JUGGLING ​ J​ une 2019

Head Around the Pop-n-spin
Alternating Non-preferred Freeze it Ladder High five Have a seat
YEAR feet (3) side (4)
(U13+) world
(9) (11) (12)
on three
(14)
(5) (U13+) (7) (13)

FRESHMAN 60 30 25 5 headers 6 freezes 10 10 ‘high’ touches 8 spins 25

SOPHOMORE 70 35 30 6 headers 7 freezes 12 12 ‘high’ touches 10 spins 30

JUNIOR 80 40 35 7 headers 8 freezes 15 15 ‘high’ touches 12 spins 35

SENIOR 90 45 40 8 headers 9 freezes 18 18 ‘high’ touches 15 spins 40