Can You Push in Soccer? Rules on Using Arms & Shoulders Explained

You’ve just started playing soccer, or maybe your kid has, and someone on the field yelled “No pushing!” right before the whistle blew.

You’re wondering: Wait, is pushing illegal in soccer? What about using your shoulder to hold your ground? Or your arms to jostle for position? And what even counts as a push?

Let’s break it all down. Soccer isn’t a no-contact sport, but it’s not wrestling, either. There’s a balance between legal physicality and fouls, and knowing where that line is can give you a serious edge on the pitch.

In this guide, we’re going to dig deep into everything you need to know about pushing, using your arms and shoulders, and what’s allowed.

Is Pushing Allowed in Soccer?

No, pushing is not allowed in soccer. At least, not in the way most people think of it.

When someone says “pushing,” they usually mean extending your arms or hands to shove another player out of the way. That kind of pushing is a foul, and if the referee catches it, the other team gets a free kick—or worse, a penalty kick if it happens inside your own box.

But here’s the kicker: not all physical contact is pushing. Soccer is a contact sport.

There’s body contact all the time, players shoulder each other, jockey for position, lean in during corner kicks. The key difference is how you make contact.

The Shoulder Challenge (Legal and Powerful)

If you’ve ever watched professional soccer, you’ve seen shoulder-to-shoulder battles. Two players sprinting side by side, leaning into each other like it’s a dance. That’s called a shoulder challenge, and it’s legal.

And this is a big but, it has to meet a few conditions:

• Both players must be within playing distance of the ball.
• Contact must be shoulder-to-shoulder. not from behind, not with the arm, and not with excessive force.
• You must be making an honest play for the ball, not just trying to take someone out.

So yes, you can use your shoulder. You should. A well-timed shoulder challenge can win you possession, break up a counterattack, or help you protect the ball in tight spaces.

You can even score with your shoulder, as long as the contact point is above the armpit and below the neck.

SEE ALSO | How to Beat a Defender in Soccer – 7 Must-Know Moves

Can You Use Your Arms in Soccer?

Here’s where things get tricky. Can you use your arms? Technically, yes, but not to push, shove, or block.

Your arms play a big role in balance and space management. You’ll naturally have your arms out for balance when you run, turn, or jump. You can also use your arms to:

• Shield the ball (without extending them to push the opponent away)
• Maintain space when jockeying for position
• Signal your movement (like when you’re calling for the ball)

But the moment you extend your arms into another player, especially if you make contact with their chest or back, that’s when things go south.

If the ref sees you use your arms to:

• Push
• Hold
• Block
• Elbow

…then you’re risking a foul, a yellow card, or even a red depending on the severity.

What About Using Elbows?

Elbows are never okay.

Any use of the elbows, especially when jumping or trying to hold off an opponent, is a major red flag. Refs are trained to watch for elbows in aerial duels because they’re dangerous and often intentional.

Accidental contact can happen, sure. But if it looks like you threw an elbow to gain an advantage or hurt someone, expect a card.

In the worst cases, it’s a straight red, and you’re off the field.

Keep your elbows tucked in. Always.

Can You Ever Push in Soccer?

You can use your body to apply pressure, but not your arms or hands to push.

Let’s say you’re shielding the ball near the corner flag. You’re using your back and side to keep the defender away while you wait for support. You’re using your body legally to protect the ball. That’s not pushing. That’s the smart play.

Another example: Two players are shoulder-to-shoulder chasing a loose ball. There’s a bit of bumping and nudging, but neither player is pushing with their hands. That’s fair competition.

So in short: You can push using your body (shoulder-to-shoulder, legally), but not with your hands or arms.

Can You Use Your Hands in Soccer at All?

If you’re not the goalkeeper, the answer is pretty simple: No.

Unless you’re taking a throw-in, your hands need to stay out of the game. That means no touching the ball, no catching it, and no using it to stop or control the ball.

What Counts as a Handball?

According to FIFA’s Laws of the Game, a handball offense occurs when a player:

• Deliberately touches the ball with their hand/arm, including moving the hand/arm toward the ball
• Scores a goal directly with their hand/arm (even accidentally)
• Gains possession after the ball touches their hand/arm and creates a scoring chance

Also, it’s considered a handball if the ball hits your arm in an unnatural position, like when your arm is away from your body and making you “bigger” to block a shot or pass.

That said, not every arm-ball contact is a foul. If the ball bounces up unexpectedly or hits a player’s arm while it’s in a natural position, referees often wave play on, especially since VAR now double-checks these things in top leagues.

SEE ALSO | Can a Soccer Ball Kill? The Dangers You Need to Know

Why Goalkeepers Can Use Their Hands

Goalkeepers are the only players allowed to use their hands, but even they have limitations.

Goalkeeper can use their hands only inside their penalty area. Once they step outside that box, they become a regular outfield player. That means no hands, no picking the ball up, nothing.

If a keeper handles the ball outside the box, it’s a direct free kick to the other team. And if they deny a clear goal-scoring opportunity? Yes, that’s a red card.

Fun fact: Keepers can’t pick up the ball if a teammate deliberately passes it to them with their feet. That’s called a back-pass violation, and it results in an indirect free kick from the spot of the touch.

Is Holding Legal in Soccer?

Holding is not legal unless it’s part of a shoulder-to-shoulder challenge or part of a natural movement that doesn’t restrict the opponent unfairly.

You’ll see players grabbing jerseys on set pieces or wrapping arms around opponents. It’s super common, but it’s still technically a foul. Refs let a little slide unless it’s excessive.

If you hold someone back from running onto a ball, pull them down by their shirt, or wrap them up to stop a goal-scoring chance, you’re risking a free kick, a penalty, and possibly a card.

What Happens If You Commit a Foul Like Pushing?

If the ref calls you for pushing, here’s what can happen:

• Free kick to the opposing team from the spot of the foul
• It’s a penalty kick if it happened in your penalty area
• Yellow card if the push was reckless or excessive
• Red card if the push was violent, dangerous, or denied a goal-scoring opportunity

The consequences depend on how bad the foul is. A soft push might just get a whistle. A hard shove from behind with both hands? That’s serious.

And thanks to VAR (Video Assistant Referee), even sneaky fouls are more likely to be caught, especially in high-stakes games.

SEE ALSO | How to Avoid Soccer Knee Injuries with Effective Home Exercises

How to Be Physical Without Fouling

Want to be aggressive without breaking the rules? Great! Soccer rewards smart, physical play—as long as you stay within the lines.

Here are some tips:

1. Master the Shoulder Challenge

Practice shoulder-to-shoulder duels in training. Keep your elbows in, stay low, and drive with your legs. The more you stay balanced, the harder it is for someone to push you off the ball.

2. Use Your Body to Shield the Ball

When you’re in control, angle your body between the ball and the defender. Use your hips and back, not your arms, to keep them at bay.

3. Keep Your Arms in Natural Positions

Running, jumping, and turning all require some arm movement. That’s fine. Just don’t use them to push or block another player.

4. Time Your Physicality

Don’t shove a player when they’re standing still. Referees hate that. Instead, apply pressure when both of you are moving, especially if the ball is in play and you’re competing for it.

5. Stay Calm Under Contact

If someone pushes you and you push back, you’re just asking for trouble. Let the ref do their job, and focus on staying in control.

Common Scenarios: What’s Legal, What’s Not

🟢 Legal: Shoulder-to-shoulder contact chasing a loose ball
❌ Illegal: Extending arms to push someone off the ball

🟢 Legal: Shielding the ball using your back and hips
❌ Illegal: Grabbing a jersey to slow someone down

🟢 Legal: Jumping for a header with arms tucked
❌ Illegal: Leading with your elbow into an opponent

🟢 Legal: Keeper picks up the ball inside the penalty area
❌ Illegal: Keeper handles the ball outside the area

SEE ALSO | Is It Safe to Play Soccer with a Belly Button Piercing?

Final Whistle: What You Should Remember

To sum it all up:

• Pushing is generally not allowed in soccer, especially with your hands or arms.
• Shoulder-to-shoulder challenges are legal as long as they’re fair and not reckless.
• You can’t use elbows or hands (unless you’re a goalkeeper in your box).
• Smart, physical play is encouraged; just know where the line is.