First touch drill - Quick warm-up

First touch drill - Great warmup for games and training

This first touch drill gives adult amateur teams a simple warm-up for improving directional control, passing accuracy and movement before training or a game.

Setup

Use 6 cones to create the central star and its gates, as shown in the diagram.

Split the players into two even groups and queue them at opposite ends of the area. No player starts inside the star.

Run several setups at once when space and player numbers allow.

Equipment Needed

Rules & Instructions

Use a different exit gate on each repetition while keeping the rotation continuous.

  • One outside player runs from the queue into the centre of the star.
  • The opposite outside player passes through the central gate to the inside player.
  • The inside player uses one touch to direct the ball through a different gate.
  • The inside player follows the touch and dribbles out through that gate.
  • The inside player continues with the ball towards the opposite queue.
  • The inside player passes to the first player waiting in that queue.
  • The inside player joins the back of the opposite queue.
  • The original passer runs into the star as the next inside player.
  • Work through a different exit gate on each repetition.
  • Continue for approximately 10 minutes.

Coaching Tips

  • Cue the run into the star before the pass is played.
  • Demand a firm, accurate pass through the central gate.
  • Ask the receiver to scan the exit gates before the ball arrives.
  • Coach the first touch through the selected gate without stopping the ball.
  • Check that the first touch stays close enough to continue dribbling.
  • Encourage players to accelerate after directing the ball through the gate.
  • Demand an accurate pass to the first player in the opposite queue.
  • Keep the rotation moving without unnecessary pauses.

Why It Works for Adult Amateur Teams

The drill connects passing quality with a directional first touch. The player in the star must redirect the incoming pass with one touch, follow the ball through the selected gate and continue moving with control.

Changing the exit gate on each repetition encourages players to scan, adjust their body position and control the ball into different spaces. The rotation also keeps players moving between passing, receiving and dribbling roles.

For adult amateur teams, the repeating pattern works well as a technical warm-up. Coaches can quickly spot poor pass weight, heavy first touches, slow reactions and players who receive without preparing for their next movement.

Key Outcomes:

  • Cleaner directional first touches
  • More accurate passing
  • Better control when changing direction
  • Quicker movement after receiving
  • A more active technical warm-up

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