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Ball Control Under PressureDribbling & Beating DefendersFoundationalIntermediateWarm-UpFitness & Agility
Sole Rolls
2 minutes Solo, Partner, Group 1 soccer ball, 2 cones (optional)
Watch the Drill
Listen to your Coach
Coach Carter
A short spoken walk-through of this drill.
Goal
Maintain a steady rhythm for 30 seconds without the ball escaping your reach, eventually doing so while looking forward.
Setup
Place two cones 3 feet apart as a guide, or simply find a flat surface with your soccer ball.
Drill Instructions
1. Place the sole of your right foot on top of the ball. 2. Roll the ball across your body to your left side. 3. Stop the ball with the sole of your left foot and roll it back to the right. 4. Continue the side-to-side motion, staying light on your toes with a small hop for rhythm.
Coach Tip
Keep your knees slightly bent and stay on the balls of your feet to react quickly.
Avoid
Standing flat-footed or letting the ball roll too far away from your center of gravity.
Adjust on the fly
Make it easier
Perform the roll slowly without the hop, focusing entirely on the contact between your sole and the ball.
Make it harder
Increase the tempo and perform the drill while looking at a teammate or the horizon instead of the ball.
Court diagram coming soon
Ready to train?
Add this drill to your Active Drills to start tracking time and progress.
AI Coach feedback
Upload or record a clip of yourself on this drill and your AI coach will spot what's working and what to fix next.
Setup
Place two cones 3 feet apart as a guide, or simply find a flat surface with your soccer ball.
Drill Instructions
1. Place the sole of your right foot on top of the ball. 2. Roll the ball across your body to your left side. 3. Stop the ball with the sole of your left foot and roll it back to the right. 4. Continue the side-to-side motion, staying light on your toes with a small hop for rhythm.
Goal
Maintain a steady rhythm for 30 seconds without the ball escaping your reach, eventually doing so while looking forward.
Coach Tip
Keep your knees slightly bent and stay on the balls of your feet to react quickly.
Avoid
Standing flat-footed or letting the ball roll too far away from your center of gravity.
Adjust on the fly
Make it easier
Perform the roll slowly without the hop, focusing entirely on the contact between your sole and the ball.
Make it harder
Increase the tempo and perform the drill while looking at a teammate or the horizon instead of the ball.
Watch the Drill
Court diagram coming soon
Listen to your Coach
Coach Carter
A short spoken walk-through of this drill.
Ready to train?
Add this drill to your Active Drills to start tracking time and progress.
AI Coach feedback
Upload or record a clip of yourself on this drill and your AI coach will spot what's working and what to fix next.