Soccer Balance Drills to Improve On-Field Performance

November 14, 2012 | Alessandro Brazzit

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Soccer is played on a single leg. Unless you are a goalie, you are doing something wrong if you have two feet planted on the ground. So, practicing your skills on a single leg should be a focus of your training.

Practicing kicking and passing on a single leg will improve your accuracy and power during games. Your body will be more controlled, and you will be able to put your full force behind a kick. However, the benefits go beyond these specific skills.

Soccer is an unpredictable game. Players constantly change direction, absorb contact and land on potentially uneven surfaces. The following drills will improve your overall balance so you can stay in control during games, while strengthening critical stabilizer muscles to prevent injury. (Learn more about the benefits of single-leg training.)

Perform these soccer skill-based balance drills two to three times per week to improve your on-field performance and decrease the risk of injury.

Single-Leg Resisted Front Kicks

Stand on one leg with resistance band around opposite foot. Perform front kicks; do not touch the ground during the drill.

Set/Reps: 3x12 each leg

Single-Leg Resisted Side Kicks

Stand on one leg with resistance band around opposite foot. Perform side kicks. Touch ground between each rep.

Set/Reps: 3x8 each leg

Single-Leg Balance Volley Kick

Stand with one leg on balance disc. Perform volley kicks with opposite leg.

Set/Reps: 5x10 each leg

Single-Leg Balance Push Pass

Stand with one leg on balance disc. Perform push passes with opposite leg.

Set/Reps: 5x10 each leg

Trampoline Single-Leg Jump Header

Jump on trampoline with one leg. Perform a header.

Sets/Reps: 4x6 each leg

BOSU Jump and Kick

Start with BOSU ball in front. Jump on ball with both feet. Jump off ball and land in balanced position. Perform circular roll with ball and kick.

Set/Reps: 3x4 each direction

For more single-leg exercises, check out Henrik Zetterberg's Explosive Single-Leg Series.

Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
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