Simple Football Training Drills to Train on Your Own

Player working on solo football drills against a wall.
Tactics Manager Pro - Create Drills and Sessions

Not every player has teammates available between practices. Grab a wall, an old ball (save the match ball for weekends), and knock out these four mini-blocks. Commit 20–30 minutes twice a week and you will notice a difference in your first touch, passing tempo, and confidence with weaker foot.

1. Passing & first touch

  1. Stand 2–3 m from the wall. Zip the ball against it and return it with one touch, alternating feet for 200 reps.
  2. Step back to 5–10 m. Strike firm passes so the rebound forces you to take a cushioned first touch before playing the next pass. Complete 100 reps with each foot.
  3. Pick a brick line or tape mark and challenge yourself to hit it five times in a row before moving on.

Focus on driving through the middle of the ball and keeping hips over the strike so the return stays accurate.

2. Dribbling & turns

  1. From 8 m away, ping the ball at the wall.
  2. As it returns, take the first touch across your body at a 90° angle and accelerate 5 m.
  3. Turn back sharply (rolling the ball under your foot or cutting with laces) and repeat in the opposite direction.

Add cones to weave between or use two facing walls to change direction rapidly. Aim for 20 reps each way.

3. Ball control in the air

  1. Stand 1.5 m from the wall.
  2. Throw the ball against it around head height.
  3. Keep the ball in the air by absorbing it with one foot and passing it back immediately—no bounces allowed.

Progressions:

  • Same foot only (20 touches per foot)
  • Alternate feet
  • Control and return with the head or chest

If the ball drops, reset the count. This builds concentration and touch when receiving chipped passes or flick-ons.

4. Shooting & volleys

  1. Find a safe space with 20 m of runway.
  2. Strike through the ball with your laces, aiming at a spot on the wall.
  3. Control the rebound and shoot again, switching feet every rep.

After five minutes, move to first-time volleys: serve the ball against the wall and swing at it before it hits the ground. Focus on locked ankle, eyes on contact, and landing on your shooting foot.

Keep score & progress

  • Time each block and record how many clean reps you complete—beat that number next session.
  • Film a short clip monthly to review body shape and track progress.
  • Always include your weaker foot first so fatigue does not become an excuse.

Tag @footballtechnik with your solo setup—we love seeing how players adapt garages, school walls, or backyards into mini training grounds.

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