Individual Drills to Help You Stay in Shape During Quarantine

Individual Drills to Help You Stay in Shape During Quarantine

Sporting events are being canceled left and right as a result of the COVID-19 pandemic, and youth soccer is certainly not immune to these sweeping safety precautions. Soccer requires a high level of dexterity, and as practices are being canceled and gyms are being closed, many players are left wondering how they will maintain their form for when games resume. Gatherings being capped at 10 people certainly creates an interesting challenge for those looking to keep their skills sharp, but fortunately, there are several one person exercises for soccer training in Warminster, PA.


This may seem obvious, but juggling is a simple exercise that can go a long way in improving your ball control and coordination. To start juggling a soccer ball, simply:

  • Begin with the ball in your hand, then drop it onto your dominant foot 
  • While keeping your toe down ankle locked, try to hit the ball back up with the laces of your shoes 
  • Repeat as many times as you can without using your hands.

    Juggling is an old, simple practice method, but it can significantly help your first touch control and doesn’t require anything more than a ball.

Inside Touches 

Inside touch is a crucial skill for young players and practicing it can help improve your footwork, stamina, endurance, and speed. Inside touch is the most common way players pass the ball, so the skills practiced with this drill will constantly be in use. One of the most common inside touch drills is performed as follows: 

  • Start with your feet hip-width apart and the ball between them 
  • Tap the ball with the inside of one foot, make sure it doesn’t move laterally  
  • Using the opposite foot, tap the ball back toward the foot you started with 
  • Repeat until you get into a rhythm  

This drill is often very difficult as you first start doing it, but the skills it uses are essential to the game and improvement can come fast and serve as a great motivator. 

Cone Dribbling  

Dribbling is sometimes overlooked as a skill by young players, but its mastery is crucial to true success on the pitch. It is relatively easy to practice dribbling by yourself using only a few cones and a ball. One common way to practice dribbling is to: 

  • Set your cones in a line on the ground, far enough apart that you can fit a ball through   
  • Dribble the ball through the cones going back and forth on either side 
  • As you progress and your skill level increases, you should be able to move the cones closer together to challenge yourself.  
  • If you don’t have cones, the drill still works with plastic cups, other balls, etc. Dribbling is an essential skill and coming back from quarantine with your skills polished is sure to impress. 

miSoccer – Sharpen Your Soccer Skills During Quarantine!

While you’re taking a break from visiting the fields and indoor facilities, you can still work on your ‘fancy’ footwork over at! The miSoccer system is an online home-based training program designed for players of various levels of expertise to develop technical ball control, increase foot speed, and much more. Best of all? It’s absolutely free!

In addition to miSoccer, Total Soccer is in the final stages of launching a brand new virtual training program called MiTrainer — more details to come, so stay tuned!

Just because you’re quarantined, it doesn’t mean you can’t keep your stay on top of your game and have fun while doing it. If you are interested in learning more about youth soccer training in Montgomery County, reach out to the experts at Total Soccer today!

"TSA provided the foundation for my son & daughter to master the technical and tactical aspects of soccer. I could not be happier with their development at TSA. Excellent training staff! Highly recommend!!" -John C
"My 16 year old son has been training at Total Soccer since he was 5. It is hard to overstate the impact this has had on his confidence, self esteem, technical skills and love of the game. Total Soccer lives up to its name. It really is TOTAL training, from head to toes, in every technical and strategic aspect of soccer. The quality of the coaching is outstanding at every level - from the tiny Soccer Starters to the top level, college-bound high school seniors. Every class keeps all of the athletes fully engaged for the whole time and provides opportunities for individual, one-on-one and group drills and scrimmage. We are incredibly grateful to Total Soccer for providing our son with such a solid foundation of technical skills and love for the game. We recommend it without reservation." - Josh K
"I’ve been coming to Total Soccer since a young age, and am currently 13. My opinion is that it is very beneficial as a soccer player. All of the coaches are encouraging, and push you to get better. Of my time here, I’ve seen nothing but improvement in my foot skills and tactical awareness." - Cindy D
"Total Soccer has provided the foundation for my daughter to take her game to a whole new level. The trainers are able to provide 1:1 support to improve a player's skillset within a session, that would normally take a season to see results. We could not be any happier and always take advantage of their cost effective programs to keep my daughter sharp throughout the year. A++ in our book!" - Sharyn F