How to Practice Football at Home

Training and improving your skills in football may seem like a difficult task if you have to practise alone. However, there are some at-home football drills that you can practise by yourself to get better at the sport. There are a variety of skills you can work on such as dribbling, volleying, shooting, and more, all from the comfort of your garden. By improving these skills you’ll have a huge advantage when it comes to playing as part of a team, and it’s a great way to keep fit off the pitch. 

As the saying goes, practice makes perfect, and making sure that you complete these training exercises as often as possible will help you to achieve your football fitness goals. No matter whether you have a small or large space available to use in your home training, we’ve compiled a list of solo football drills that you can practise at home. These activities can also be taken to a local park or playing field if you’d like to practise in a larger outdoor environment. Keep reading to discover our top tips and drills for football training at home alone.

How can I improve my football fitness at home? 

To improve at football, you should aim to maximise your speed and stamina. This doesn’t need to be done through football-orientated training, but rather with general fitness which can be done on and off the pitch. When improving your overall fitness, rather than specific skills, there are a few exercises we recommend incorporating into a routine.

1. Running

Running is a fantastic way to improve both your speed and stamina, while also helping to build the muscles in your legs. There are many free running plans you can follow when jogging outside, and indoor treadmills also have running modes built into them. Building a habit of running can be hard, but well worth the effort to improve your skills on the field. 

To avoid injury or discomfort, ensure you follow a running plan to build up your stamina and invest in some running gear to protect you from the elements. A training jacket and track pants are a good place to start. As they are breathable and versatile, they can also be worn when practising other drills and activities.

2. Toe Taps

Toe taps are excellent for getting your heart rate up, improving speed and also practising control. You can do toe taps with or without a ball, but we recommend using a football so that you can practise keeping contact with the ball and get used to moving with and around it. 

Place the ball on the ground, and step one foot onto the ball before placing it back down and doing the same with the other foot. Increase your speed as you go, almost as if you are jogging. If this is too difficult and you find the ball is moving too much, practice on a stable staircase instead.

3. Russian Twists

Russian twists are great at building core strength and rotational movement which is often used in football. You can do this with or without added weight, depending on your ability. For example, using a football may help you feel more balanced and centred when doing the exercise. Russian twists don’t require much space, so can easily be done at home. 

To do a Russian Twist, sit on the ground with your feet firmly placed on the floor. Lean back slightly so that you’re roughly at a 45-degree angle, and elevate your feet off the floor. Your only point of contact with the ground should be your bottom. Clasp your hands in front of your torso, and twist to the left and the right as if you are reaching behind you. When doing intense muscle work like this, we recommend wearing a breathable sports top and a pair of shorts, especially if you are practising indoors or in a small space.

4. Squats

Squats are easy to do at home and help to build strength in your legs, improving your stamina and running ability. Performing squats significantly improves your sprint time and strength, so we highly recommend incorporating these into your routine - especially if you are a midfielder and will be covering a lot of distance. While this is a common exercise that you may already be familiar with from your group training, when performing squats alone, keep your focus on your position, making sure to bend your knees over your toes and keep your back straight.

5. Keepy Ups

Keepy ups will help you to improve your ball skills, coordination, balance, and concentration. Many footballers find them quite frustrating, but it’s only with a lot of practice that they become easier and more enjoyable. We recommend practising this skill for at least 10 minutes when incorporated into your home workout routine.

Solo football drills for football training at home

If you want to practise more specific skills, there are a few exercises that you can easily try at home alone. Some of these drills may require extra equipment but are well worth the investment to be able to show off your skills on the pitch. We recommend investing in a training ball whilst you improve your skills and save your best football for match day to avoid any scuffs or damage.

1. Practice with dribbling cones

Dribbling cones are easy to find and don’t cost much, they are a valuable resource for enhancing your ball control skills. Simply lay out the cones, and weave in and out of them, keeping control of the ball at all times. The cones can be taken to an outdoor space to increase your range, or used as a marker for a goal to practise shooting.

2. Improve with a football rebounder

Football rebounders are a good investment for those who want to improve their goalkeeping skills at home. Having a rebounder means that you can practise volleying, shooting, dives, and saves with only one player. Investing in a piece of equipment like this can significantly improve your at-home development. If you choose to practise in football trainers, then you should ensure that you are wearing supportive football socks to enhance your performance.

3. Get a garden goal

If you have a large garden, you may wish to invest in a garden goal. Using cones and markers as an alternative is fine for practice, but doesn’t compare to the real thing. Utilising a real goal will allow you to work on refining your shooting skills, even without a goalkeeper. Choose a goal with target holes in, or a standard goal and practise shooting at different areas. This will be a very useful skill when taken to group training.

4. Wall Passes

Wall passes are an easy solo football drill to help practise maintaining possession of the ball, simply kick the ball at the wall with enough strength that it will return back to you. If you need to increase the difficulty as you improve, simply adjust your distance. This will help you work on the strength of your kicks, as well as your ability to control the ball. 

Practise individual football training with Avec Sport

It is important to practise all areas of your sport to improve your overall ability. However, it’s worth asking your teammates or your coach if there are any specific areas that you can improve on, and investing more time in activities that target those skills. Don’t underestimate the feedback and advice of others, as this can often play a vital role in improving your performance.

Additionally, the clothing that you wear to your training or workout sessions can also have an impact on your performance. Make sure that you’re prepared for all weather conditions with high-performance sportswear from Avec Sport. Shop accessories, football socks, goalkeeper attire, and more.