NASA Academy U10 Girls

Playing at home:

Soccer is a fun game to play. The better your skills, the more fun you’ll have! A great way to improve your skills is to play with friends or play on your own.

Here are a bunch of things you can do at home or in the local park. We have categories for games,  passing & receiving, dribbling, juggling and ball control and fast footwork. Many of the activities have links to video demos. Link: full video catalog

Try some of these activities. If you get bored with one, try a different one, or create your own. Most importantly, have fun!

Passing & receiving:

A great way to improve your passing and receiving skills is to practice with a wall or a rebound net (link: kick-back / rebound net equipment). When you pass into a wall or rebound net, it passes the ball right back to you, so you can work on passing and receiving all by yourself. 

What if I don't have a wall or rebound net? You can use a bench turned on its side. Or have a friend, sister or brother, mom or dad act as your partner. If your partner isn't good at kicking a soccer ball, she can use her hands to roll the ball to you.

Don't forget to work both feet! Contest: How many can you get in a row without messing up? Or how many can you get in 1 minute?

Basic inside-of-the-foot passing: video links: player and coach demo / kids demo

You can kick a ball with lots of different surfaces: inside of the foot, outside of the foot, laces, toes, heel. The inside of the foot is a large surface, and the curved shape fits the curve of the soccer ball. This surface gives you the most accuracy. The inside of the foot is an excellent choice for short-to-medium distance passes and shots.

This skill looks easy, but it takes lots of practice to get all the moving parts working together. (Soccer golf and Slam! are fun games to practice this skill.) Keys to success:

  1. Get the ball out from your feet, ahead at a slight angle -- to the right if you're using your right foot, or to the left if you're using your left foot. (Common mistakes: 1. Trying to strike a ball that's stuck under your body. You won't generate any power because you can't take a normal leg swing. 2. Trying to strike a ball that's directly in front of you. You'll likely twist your hips away from your target, and you'll lose power.)

  2. Step to the ball. Your last step should be a powerful stride or hop; other steps should be short and quick. (Common mistakes: 1. Reaching out with your kicking leg and striking the ball while leaning back. 2. Taking multiple long steps to the ball. Both of these mistakes cause you to lose power and accuracy.)

  3. Place your plant foot (also called the non-kicking foot or standing foot) next to the ball, with toes pointed toward your target. Bend the knee of your plant foot leg. This will help you stay balanced. Your head should be over the ball. (Common mistakes: 1. Pointing your plant foot toes away from your target. Your hips will go off line and you'll lose accuracy. 2. Having stiff legs when you strike the ball. You'll be off-balance and you'll lose power and accuracy.)

  4. Strike the middle of the ball with the inside of your foot. Bend the knee of your kicking leg. Your kicking foot toes should be pointed out and up. Your leg swing should follow a smooth arc -- think of the shape of a smile. (Common mistakes: 1. Striking the bottom of the ball or getting your toes under the ball. The ball will go up in the air, which makes it hard for a teammate to control or easy for a goalkeeper to catch. 2. Striking down on the ball instead of through it. The ball will bobble instead of rolling smoothly, and you'll lose power.)

  5. Follow through toward your target. (Common mistakes: 1. No follow-through or a "chop." The ball won't roll properly and will be hard for a teammate to judge. 2. Hooking your follow-through [kicking leg crossing over past your standing leg]. You'll usually miss your target. If you strike the ball with your right foot and hook your follow-through, you'll miss to the left. If you use your left foot and hook your follow-through, you'll miss to the right.)

2-touch:  video links: kids demo #1 / kids demo #2 / coach demo #1 / coach demo #2 

  1. Pass the ball into the wall with the inside of your foot.

  2. As the ball comes back to you, control it with your first touch -- in front at a slight angle. The key is to get a good first touch out from your feet -- in front at a slight angle -- so you can step to the ball and pass it with your second touch. You can receive with one foot and pass with the other (demo #1), or receive and pass with the same foot (demo #2).

  3. Pass the ball back into the wall with your second touch and repeat. To make it more challenging, create a small target area of the wall, and see how many times you can hit the target in 1 minute.

1-touch:  video links: kids demo / coach demo / demo using a bench

Pass the ball into the wall, then pass it back again on your next touch. You don't get an extra touch to control the ball, so you'll need to stay on your toes and take quick steps to get your body behind the ball. Try to keep the ball on the ground by hitting it with the inside of your foot, with your heel low and toes pointed out and up. Start by using whichever foot is easiest, then try alternating feet (right, left, right, left, etc.), then try "weak foot only." Alternating feet and "weak foot only" will help you work on your aim and help you improve your weaker foot. To make it more challenging, create a small target area of the wall, and see how many times you can hit the target in 1 minute.

Directional first touch with dribbling moves:  Play the ball off the wall, then as it comes back, use your first touch to turn the ball, dribble a few steps in a new direction, then do a dribbling turn and play the ball back off the wall. There are a lot of different things you can try:

  1. Pass the ball into the wall with the inside of your foot.

  2. As the ball comes back to you, receive with an open body shape on the half turn -- right foot to the right, or left foot to the left. You should be sideways to the wall after you receive the ball.

  3. Dribble away 2-3 touches in the new direction.

  4. Do a dribbling turn: pull-back, inside or outside cut, step-over turn, Cruyff turn, stop turn, etc.

  5. Dribble back toward your starting spot.

  6. Pass the ball back into the wall and repeat to the other side.

  1. Place a pair of cones to the right, about 5-7 steps away from starting point, with one step between the two cones. Place another pair of cones on the left side.

  2. Pass the ball into the wall with the inside of your foot.

  3. As the ball comes back to you, receive with an open body shape on the half turn -- right foot to the right, or left foot to the left. You should be sideways to the wall after you receive the ball.

  4. Dribble away in the new direction. Do a figure-8 dribble around the cones and dribble back to your starting spot.

  5. Pass the ball back into the wall and repeat to the other side.

  1. Pass the ball into the wall with the inside of your foot.

  2. As the ball comes back to you, receive with a full turn, so that your booty is now facing the wall. (Note to U10s and younger: we haven't spent much time working on this skill. Use the inside or outside of your foot to get the ball started in the new direction, then take a quick 2nd touch to complete the turn.)

  3. Dribble away 2-3 touches.

  4. Do a dribbling turn: pull-back, inside or outside cut, step-over turn, Cruyff turn, stop turn, etc.

  5. Dribble back toward the wall.

  6. Pass the ball back into the wall and repeat.

  1. Pass the ball into the wall with the inside of your foot.

  2. As the ball comes back to you, take your first touch back toward the wall. (This is like a forward checking back to the ball and taking a touch back toward her own goal to create space between her and a defender.)

  3. Do a step-over turn or half-Maradona (tornado) and dribble away from the wall 2-3 touches.

  4. Do another dribbling turn: pull-back, inside or outside cut, step-over turn, Cruyff turn, stop turn, etc.

  5. Dribble back toward the wall.

  6. Pass the ball back into the wall and repeat.

  1. Pass the ball into the wall with the inside of your foot.

  2. As the ball comes back to you, act like you’re going to kick it back toward the wall, but do a step-over turn, letting the ball roll through your legs. As you step over the ball, exaggerate the leg swing ("sell the fake"), and bend your knees so you can "explode" into space after you turn.

  3. Dribble away 2-3 touches.

  4. Do a dribbling turn: pull-back, inside or outside cut, step-over turn, Cruyff turn, stop turn, etc.

  5. Dribble back toward the wall.

  6. Pass the ball back into the wall and repeat.

  1. Have a teammate pass you a ground ball, or play the ball to yourself off a wall.

  2. Take a very light touch with the inside of your right foot at an angle forward and to the left (diagonal touch).

  3. Hop on your left foot in the same diagonal direction. While you hop, keep your right foot in the air and bring it behind the ball.

  4. Take a firm touch outside at an angle with the outside of your right foot. You want to push the ball into space behind the defender. This should be a diagonal touch, not straight ahead or sideways.

  5. Explode into space with the ball to beat the defender.

  6. Practice doing the move with your right foot and left foot.

  7. Advanced variation: Start with an inside sole roll instead of a touch with the inside of your foot.

  1. Have a teammate pass you a ground ball, or play the ball to yourself off a wall.

  2. Step to the ball and set your feet and body as if you are going to kick it or touch it forward.

  3. Take a back-swing with your kicking leg, but stop the motion and leave your kicking foot at a 45-degree angle behind your plant foot.

  4. Let the ball hit your kicking foot. If your angles are correct, the ball will be redirected behind your back and to the side.

  1. Pass the ball into the wall with the inside of your foot.

  2. As the ball comes back to you, act like you’re going to receive it with the inside of your far foot back toward the wall. Gently stop the ball with the inside of your far foot as you hop toward the wall on your near foot. This is the "in" part of the in-out move.

  3. Take a touch with the outside of your far foot to push the ball away from the wall. This is the "out" part of the in-out move.

  4. Dribble away 2-3 touches.

  5. Do a dribbling turn: pull-back, inside or outside cut, step-over turn, Cruyff turn, stop turn, etc.

  6. Dribble back toward the wall.

  7. Pass the ball back into the wall and repeat.

Pass & shoot (finesse & power) - INTERMEDIATE:  In this activity, you combine passing, shooting and receiving. If you can consistently make good ground ball passes with the inside of your foot, you're ready for this one. (If not, keep working on the basic 2-touch and 1-touch wall ball activities above.) video links: kids demo / coach demo

  1. Pass the ball into the wall with the inside of your foot. Make sure it's a ground-ball pass. This is the "finesse" part. The wall should send you a "dream ball" pass.

  2. Strike the dream ball 1st time with your laces. This is the "power" part. Since you're striking the ball harder, the wall will send a hard pass back to you.

  3. You won't have much time to react to the return pass, so stay on your toes and take quick steps to get your body behind the ball.

  4. Receive the ball with the inside of your foot.  Can you make a soft, cushioned first touch on the hard return pass? The perfect first touch will place the ball about a step or two in front at a slight angle.

  5. Repeat the "pass (finesse), then shoot (power)" cycle. To make it more challenging, create a small target area of the wall, and see how many times you can hit the target in 1 minute.

Wall juggling:  This is a fun (and challenging) variation of regular juggling.  video links: kids demo / coach demo

  1. Stand 3-4 steps away from the wall, holding the ball about chest height.

  2. Drop the ball and let it bounce.

  3. Use your laces or inside of the foot to pass the ball off the wall so it comes back as an air ball. The key is to be patient and strike the ball after it drops to a height between your waist and knees.

  4. Repeat the "bounce, then pass" cycle. Start by using whichever foot is easiest, then try alternating feet (right, left, right, left, etc.), then try "weak foot only." If you get really good at this, see if you can wall juggle with no bounces!

Slam! (pairs activity):  video links: kids demo 1v1 / kids demo 2v2 

This is a fun "ground" based version of soccer tennis. It helps with passing and receiving skills while also being a good aerobic workout. Click for a description and rules: wall slam; no-wall slam. You can play 1v1 or 2v2, or you can even play with three players, alternating turns. Here are some rule variations for 1v1 Slam!

  1. Setup boundary lines.

  2. Players take turns passing the ball off the wall. Each player gets one or two touches per turn (you decide which rules you'll use). Players can't allow the ball to stop dead during their turn.

  3. A player gets a point if she can hit a pass that comes off the wall in bounds that her opponent can't return within two touches. The object is to hit a pass that rebounds away from your opponent. Get your head up, see where your opponent is, then pass the ball where she isn't. Hints:

When your opponent is getting ready to pass, "read" her eyes and body shape and try to anticipate where the ball will rebound. Stay on your toes and be ready to move there as soon as the she makes her pass.

Variations: allow a "free" touch with the thigh or chest if the ball is in the air, require "weak foot only" return passes, change from 2-touch to 1-touch. Feel free to create your own rules!

Receiving air balls:  We want to keep the ball on the ground most of the time, since it's easier to control. But there are plenty of times the ball will be in the air -- including goalie punts, throw-ins, deflections and poor passes that go up in the air. How quickly can you get to an air ball and control it to the ground? There are several techniques:

  1. Toss or juggle the ball into the air.

  2. Move your feet to get your body into position behind the ball.

  3. As the ball starts to drop to the ground, raise your leg and get your knee directly over the ball, with your lower leg bent so the inside of your foot is just few inches over the ball at an angle like a roof. Think of the ball as if it was a clock: if you use your right foot, the inside of your foot should be in the 1:30 position. If you use your left foot, the inside of your foot should be in the 10:30 position.

  4. When the ball hits the ground, it will bounce up and hit the inside of your foot, which causes the ball to roll across your body into new space to the side.

The biggest challenge is getting the timing right. If you raise your leg too soon, you may lose your balance. If you raise your leg too late, the ball will bounce up and miss your foot. Keep practicing, and you'll keep getting better!

Need more challenge? Juggle (or punt) the ball higher in the air. Or have a partner punt the ball to you so the ball isn't coming straight down.

  1. Toss or juggle the ball into the air.

  2. Move your feet to get your body into position behind the ball, and slightly to one side.

  3. As the ball starts to drop to the ground, reach across your body with your far leg and get your knee directly over the ball, with your lower leg bent so the outside of your foot is just few inches over the ball at an angle like a roof. (By far leg, we mean use your right leg for balls falling to the left side, and use your left leg for balls falling to the right side.) Think of the ball as if it was a clock: if you use your right foot, the outside of your foot should be in the 10:30 position. If you use your left foot, the outside of your foot should be in the 1:30 position.

  4. When the ball hits the ground, it will bounce up and hit the outside of your foot, which causes the ball to roll into new space to the side.

Two challenges here: 1. Getting the timing right. If you raise your leg too soon, you may lose your balance. If you raise your leg too late, the ball will bounce up and miss your foot. 2. Remembering to reach across your body and use your far foot, not your near foot. If you use your near foot (for example, right foot for a ball on the right side), you'll get your foot shape wrong and will either miss the ball or kick it back up into the air. Keep practicing, and you'll keep getting better!

Need more challenge? Juggle (or punt) the ball higher in the air. Or have a partner punt the ball to you so the ball isn't coming straight down.

  1. Toss or juggle the ball into the air.

  2. Move your feet to get your body into position just behind the ball, with arms out for balance and both knees bent. A common error: having a stiff posture or leaning back.

  3. As the ball starts to drop to the ground, raise your leg about a foot off the ground to meet the ball. Bend your knee and raise your toes to shape the top of your foot like a bowl. A common error: having a straight leg with your foot too low, instead of raising your foot to meet the ball with your knee bent.

  4. As the ball hits your laces, bring your knee down to cushion the ball, and lower your toes to drop the ball right in front of you.

The biggest challenge is getting the timing right. If your leg is still moving up when you receive the ball, you'll kick it back into the air. If you lower your toes too soon, you'll end up kicking the ball too far in front rather than settling it at your feet. Keep practicing, and you'll keep getting better!

Need more challenge? Juggle (or punt) the ball higher in the air. Or have a partner punt the ball to you so the ball isn't coming straight down.

Created: 07/21/06
Revised: 11/15/11		 return to home page Copyright © 2006-2011 NASA Academy