Exercises › Football fitness
Injury prevention: single-leg balance with a ball
- 8 min
- 2–12 players
- 7v7
- 9v9
- 11v11
- Football fitness
An injury-prevention exercise that stabilises the joints to reduce the risk of injuries to ankle, knee and hip/groin, while also training ball handling and passing. The player and the coach face each other, and the coach holds the ball. The player stands on one leg throughout. It is a static balance exercise, and dynamic single-leg stability such as running and landing comes later in the progression. Variation 1: the coach throws the ball and the player passes back in the air with the inside of the foot. Variation 2: the coach throws and the player makes a half-volley pass with the instep. Variation 3: the coach throws and the player makes a half-volley pass with the inside. Use different parts of the foot. Source: Pro-soccerdrills.com (YouTube).
What the coach should look for
- Hold the balance on one leg.
- Smooth touches with different parts of the foot.
- Do not overload the ankle joint.
- Focus on accuracy and control.
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