Injury Prevention - Static Balance - Ball Mastery Exercises (Free)

This exercise is focusing on different joint stabilization.
The main goal is to prevent injuries in ankle, knee or hip/groin.
The variations also help the players to develop the ball mastery and passing skills.

Published: 14.05.2019.
Last updated:
Category: Individual Soccer Trainings
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Video

Organisation

The players and the coach are facing each other, as shown.
The coach holds a ball in his hands.

Description and Graphics

The dynamic single leg stability is running, landing etc. 
Static stance is a good starting point in a progression. 
The static way mainly a proprioception exercise. 
It needs enough mobility in the ankle and hip but at the same time needs strength and stability in the joints to keep a balance position.
In this exercise the player is standing in a static way during the implementation.
By the variations, we give you some solutions, examples how you can use different surfaces of the player’s foot in one leg stance passing exercise. 
You can use as many surfaces, variations as you want. 

In this exercise you can see three variations:

  • The coach throws the ball for the player, who passes it back in the air with the inside of the foot.
  • The coach throws the ball for the player, who makes a half volley pass with the instep of the foot.
  • The coach throws the ball for the player, who makes a half volley pass with the inside of the foot.

Coaching points

  • Try to keep the balance position
  • Feel the smooth touches
  • Use different surfaces of your foot
  • Avoid the overload in the ankle joint
  • Use this exercise mainly for kinetic chain activation
  • Take this exercise competitive
  • Accuracy and precision

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