Tobin Heath, dribbling guru for the U.S. Women's National Soccer Team, uses a combination of box drills and soccer ball juggling to master footwork, focus and endurance late in a game. By performing an intense foot drill on the box for 30 seconds and then immediately juggling the soccer ball for another 30 seconds, Tobin trains her body to execute a technical skill when she is fatigued. She explains that footwork and finesse with the ball are often more difficult execute when your heartrate is elevated, so is it is important to get comfortable controlling the ball when you are fatigued and your legs are heavy.
Tobin performs 30 seconds of each of the box drills below and then juggles the soccer ball for 30 seconds:
- Foot Touches
- Foot Switches
- Single-Leg Box Jumps
- Lateral Single-Leg Box Jumps
When she juggles the ball, she alternates back and forth with her feet. She adds on touch to each side and works her way up to 10 touches on each side.
This drill has helped Tobin dribble through and around defenders late in games, just like she did during her amazing double nutmeg against Canada in 2009. See how she pulled this off in the eighth episode of our Behind the Highlights
Also, learn how to perform Tobin's other key exercises by watching her training clips below: