Soccer First Touch Drills: 

10 Exercises to Improve Ball Control and Confidence 

A good first touch can make a huge difference in soccer. Whether a player receives a pass under pressure, controls a long ball, or brings the ball down from the air, the first touch often determines what happens next. Players with a strong first touch can control the ball more quickly, create space, and make their next decision with greater confidence.
The good news is that first touch is a skill that can be developed with consistent practice. Players do not need complicated equipment or a large field to work on their technique. With the right soccer first touch drills, players can improve their ball control, coordination, awareness, and ability to play confidently in different situations.
What Is First Touch in Soccer?
First touch in soccer is the first contact a player makes with the ball when receiving a pass or controlling it. It is the technique used to bring the ball under control and position it for the next action, such as passing, dribbling, shooting, or turning.
A good first touch does more than simply stop the ball. It helps a player decide where the ball should go next. For example, a midfielder receiving the ball with a defender nearby may use their first touch to move the ball away from pressure. An attacking player might take their first touch forward to create space for a shot or pass.
First touch can be performed using different parts of the body, including:

• Inside of the foot

• Outside of the foot

• Sole of the foot

• Thigh

• Chest

• Instep

The best technique depends on the speed, height, and direction of the incoming ball, as well as the player's position and what they want to do next.
Why Is First Touch Important?
A strong first touch gives players greater control and more time to make decisions. When a player can receive the ball cleanly and move it into useful space, they are better prepared for the next play.
Developing first touch can help players:

• Maintain possession

• Move away from defenders

• Create space

• Prepare for a pass or shot

• Improve dribbling

• Make faster decisions

• Play more confidently

• Control difficult passes

• Transition quickly from receiving to attacking

For young soccer players, learning how to control the ball effectively can provide an important technical foundation for developing other skills.

10 Soccer First Touch Drills to Practice
A player's first touch improves through repetition and practice. The following soccer first touch drills can be performed individually, with a teammate, or with a coach.
1. Wall Pass and First Touch Drill
One of the simplest ways to practice first touch is by using a wall or rebounder.
Stand several feet away from a wall and pass the ball against it. As the ball comes back, control it with one foot and prepare for the next pass.
Start slowly and focus on controlling the ball cleanly. As your technique improves, increase the speed.
How to do it:

• Pass the ball against the wall.

• Watch the ball as it returns.

• Receive it with the inside of your foot.

• Take your first touch slightly to the side.

• Pass the ball back.

• Repeat with both feet.

Try to avoid simply stopping the ball directly underneath you. Instead, practice taking your first touch into space.

2. Inside-Foot First Touch Drill
The inside of the foot is one of the most reliable surfaces for receiving a soccer ball.
For this drill, have a partner pass the ball toward you. Control the ball with the inside of your foot and direct it slightly to your left or right.
The goal is to make your first touch intentional.
Practice receiving with:

• Right foot

• Left foot

• Inside of the foot

• Outside of the foot

This helps players become comfortable receiving passes from different angles.

3. First Touch Into Space Drill
In a game, your first touch should often help you move away from pressure.
Set up two cones several yards apart. Have a partner pass the ball toward you. Instead of stopping the ball, take your first touch toward one of the cones.
For example, if the pass comes toward your right side, use your right foot to guide the ball into the open space.
This drill teaches players to think about what they want to do with the ball before they receive it.

4. Two-Touch Passing Drill
Two-touch training is excellent for improving control and passing.
The first touch controls the ball, while the second touch passes it.
A partner can stand several yards away and continuously pass the ball back and forth.
Focus on:

• Soft touches

• Proper body position

• Looking up before receiving

• Using both feet

• Passing accurately

As players improve, increase the passing distance and speed.

5. Receive, Turn, and Dribble Drill
First touch is not only about stopping a pass. Players should also learn to control the ball while turning.
Place a cone several yards behind the receiving player. Have a partner pass the ball from the front.
As the ball arrives, use the first touch to turn around the cone and begin dribbling.
Players can practice different turns, including:

• Inside-foot turn

• Outside-foot turn

• Pull-back turn

• Cruyff turn

• Outside cut

The goal is to connect receiving, turning, and acceleration into one movement.

6. Aerial First Touch Drill
Not every pass stays on the ground. Players also need to learn how to control balls coming through the air.
A partner can gently toss the ball toward the player. The player should control it using the appropriate surface, such as the thigh, chest, or foot.
Start with easy tosses before progressing to higher or more difficult balls.
The key is to stay relaxed and cushion the ball rather than allowing it to bounce far away.

7. First Touch Under Pressure
Once a player becomes comfortable with basic first touch drills, it is important to introduce pressure.
Set up a small playing area. One player receives a pass while another player acts as a defender.
The receiving player must control the ball and move into space before the defender can win possession.
This teaches players that their first touch has a purpose.
Instead of thinking only about controlling the ball, players begin to consider:

• Where is the defender?

• Where is the open space?

• Where should my first touch go?

These questions help connect technical training with real-game situations.

8. First Touch and Quick Finish Drill
For attacking players, combine first touch with shooting.
Have a coach or teammate pass the ball toward the player near the edge of the penalty area. The player controls the ball with their first touch and then takes a shot.
The goal is to keep the first touch close enough to maintain control while creating a good shooting opportunity.
As players improve, introduce passes from different directions.
This drill can help develop the ability to receive and finish quickly.

9. Numbered Cone First Touch Drill
Set up several cones around a small area and give each cone a number.
The coach or partner calls out a number as the ball is passed.
The player must control the ball toward the correct cone before continuing.
This adds a decision-making component to the technical exercise.
Players are not simply reacting to the ball. They must listen, identify the target, control the ball, and move quickly.
This can be particularly useful for youth soccer training because it combines technical ability with concentration.

10. One-Touch to Two-Touch Progression
Start with two-touch passing. Once players become comfortable, challenge them to play with one touch.
For example:

• Level 1: Control → Pass

• Level 2: Control into space → Pass

• Level 3: Receive under pressure → Pass

• Level 4: One-touch passing

The progression allows players to build confidence before increasing the difficulty.
Remember that quality is more important than speed. A player who consistently makes accurate controlled touches is developing better habits than a player who rushes and repeatedly loses the ball.
Common First Touch Mistakes

When practicing soccer first touch drills, players should pay attention to common mistakes.
Taking a touch that is too hard

If the ball moves several feet away after the first touch, a defender may have an opportunity to win it.
Practice softer touches that keep the ball within playing distance.
Watching only the ball

• Players need to watch the ball, but they should also develop the habit of looking around before receiving it.

• Checking the field helps players understand where teammates, defenders, and open space are located.

• Using only the dominant foot

• A player may naturally prefer one foot, but soccer requires both feet.

• Spend time practicing first touch with the weaker foot.

• Standing flat-footed

Players should be ready to move when receiving the ball. A balanced, athletic stance makes it easier to adjust to passes and react to pressure.

Always stopping the ball
A first touch does not have to stop the ball completely. In many situations, moving the ball into space is more effective.

How Often Should Players Practice First Touch?
Consistency is more important than having extremely long training sessions.
A young player might practice first touch for 10–20 minutes several times per week. These short sessions can include wall passing, receiving, turning, and movement exercises.
As players improve, they can increase the difficulty rather than simply increasing the number of repetitions.
For example:

• Beginner: Stationary receiving

• Intermediate: Receiving while moving

• Advanced: Receiving under pressure

• Game-like: Receiving, turning, and making a decision

This progression helps players transfer technical skills from isolated practice into actual matches.

Tips for Improving Your First Touch

• Players can make their training more effective by following a few simple principles.

• Keep your eyes up

• Before receiving the ball, try to check your surroundings. Knowing what you will do next can make your first touch more purposeful.

• Relax your receiving surface

• A stiff foot can cause the ball to bounce away. Relax the foot slightly and cushion the ball when receiving it.

• Practice both feet

• Spend time working on your weaker foot instead of always relying on your dominant side.

• Change the speed

• Practice slowly at first, then gradually increase the pace. Eventually, try to perform drills at game speed.

• Add movement

A first touch during a match rarely happens while standing completely still. Practice receiving while moving forward, sideways, and away from pressure.

Make training game-like
The best technical drills eventually include decision-making, movement, pressure, and different types of passes.

Final Thoughts
Developing a strong first touch takes repetition, patience, and purposeful practice. The goal is not simply to stop the ball. Players should learn to control the ball in a way that prepares them for their next action.
The soccer first touch drills in this guide can help players develop better control through wall passing, receiving, turning, movement, aerial control, and pressure-based exercises.
For youth players especially, regular technical practice can build confidence and make the game easier to understand. Start with simple exercises, focus on clean technique, and gradually introduce more pressure and decision-making.
A better first touch can give players more time, more control, and more options on the field—and those small improvements can make a meaningful difference during a game.