If you’ve ever picked up a soccer ball, dropped it on your foot, and watched helplessly as it bounced away after one or two awkward touches.
I get it. Juggling a soccer ball can feel impossible at first. It’s frustrating. It’s humbling. And yes, it can even make you question if soccer is your sport.
But I promise you this: you can learn how to juggle a soccer ball 100 times—probably even more. And I’m going to show you how, step by step, in this ultimate guide.
Whether you’ve never juggled before or your current record is stuck at 7, this blog is for you.
Let’s break it down. No fluff. Just real talk, real tips, and real progress.
Why Juggling a Soccer Ball Matters
You’ve probably heard some coaches or teammates say, “Juggling isn’t game-realistic.” And to be fair, juggling isn’t something you do often during a match.
But – you know what is realistic? First touches. Ball control. Rhythm. Balance. Confidence with the ball at your feet.
That’s exactly what juggling builds.
So, juggling alone won’t make you the next Messi. But it’s the foundation. It builds the comfort, coordination, and consistency every great player needs.
You don’t become a better player by skipping the fundamentals.
SEE ALSO | How to Use Sharks and Minnows to Boost Youth Soccer Skills
The First Thing You Need: The Right Mindset
Before we even talk about technique, let’s talk about what’s going on in your head.
When you start juggling, you will mess up. A lot. That’s part of the process. It’s not a sign you’re bad at soccer—it’s a sign you’re learning something new.
Here’s what I want you to tell yourself every time you drop the ball: “Nice. What can I do better next time?”
Seriously. Rewire your brain. Celebrate the drops because they give you the info you need to adjust and get better.
Make yourself this promise right now: I will not give up. I will be better than I was yesterday.
If you improve by just one touch per day, you’ll be at 100 juggles in no time. And I’ll bet you blow past that number way sooner than you think.
The Basic Mechanics of Juggling a Soccer Ball
Let’s get into the how-to. We’re starting from square one here.
Step-by-Step Beginner Juggling Method
- Start with your hands: Hold the ball in both hands. Drop it and kick it back up with your dominant foot. Catch it. Repeat 10 times. Focus on a clean touch.
2. Add a bounce: Drop the ball, let it bounce once, then juggle it up with your foot. Catch it. Do this again and again until you’re comfortable.
3. Try two touches: Now drop it, juggle once with your right foot, then try to juggle it with your left. Catch it. Right, left, catch. Build from there.
4. Build your rhythm: Once you can do 3-4 in a row, stop catching it. Just keep going. Right, left, right, left. Think of it like walking. One step after another.
5. Use your thighs (optional): Thighs are a great bridge if you’re struggling with feet-only. But in the long term, aim for clean foot juggling. That’s where the control lives.
The Five Commandments of Soccer Juggling
These are gold. Trust me.
1. Create Backspin
Most beginners pop the ball up, and it floats away. That’s a recipe for frustration. You want backspin—it keeps the ball close and easy to control.
How? Hit the bottom of the ball with a little flick upward. The ball should rotate toward you, not float away.
2. Find Your Rhythm
Don’t chase the ball. Anticipate it. Think of it like a dance: left, right, left, right. Smooth and predictable. If you’re constantly off-balance, you’re reacting too late.
3. Compare Feet
Everyone has a strong foot and a “why-does-this-foot-hate-me” foot. That’s normal. Study your weaker side. Is your timing off? Are you swinging too hard?
Make it a game. Try to get 10 juggles only with your weak foot. Then beat that number tomorrow.
4. Stay Light On Your Feet
You want to be on your toes, knees slightly bent, ready to adjust. Flat-footed juggling? That’s a fast track to disaster. Imagine you’re bouncing on springs the whole time.
5. Never Give Up On a Touch
Did you miss a clean touch? Cool.
Run after the ball.
Save it.
Flick it up.
Try again.
The more creative you get at keeping the ball up, the better your reflexes and recovery become. Champions don’t give up mid-juggle.
SEE ALSO | 10 Vital Soccer Skills for Kids With Basic Drills
A Daily 10-Minute Soccer Juggling Routine
Here’s how you train smart, not just hard.
Minutes 1–2: Warm-Up
- Foot taps on the ball (like dribbling in place).
- Inside-outside touches.
- Light stretching for your legs and calves.
Minutes 3–5: Drop & Catch
- Drop the ball, juggle once, and catch it.
- Do this with both feet, alternating.
- Focus on clean contact and backspin.
Minutes 6–7: Build the Combo
- Go for 2–3 juggles in a row.
- Try to alternate feet.
- If the ball drops, no big deal—reset and go again.
Minutes 8–9: Go for a Record
- This is your freestyle minute.
- Just juggle and try to beat your personal best.
- No pressure. Just flow.
Minute 10: Reflection
- Ask: What felt good? What was off?
- Make a mental note of what you’ll focus on tomorrow.
If you do this every day, even just for 10 minutes, your improvement will blow your mind.
What to Do When You’re Stuck
Let’s say you’re stuck at 20. No matter how hard you try, the ball always drops at 21. Sound familiar?
Here’s what to do:
1. Film Yourself
You’ll notice things you never realized, like swinging too hard or leaning back. Watch your form.
2. Break the Pattern
If you’re always starting with your right foot, start with your left. If you’re juggling on pavement, switch to grass. Small changes help break mental blocks.
3. Focus on Rhythm, Not Records
When you only chase numbers, you get anxious. Shift your focus to feeling. Can you get into a rhythm where the ball wants to stay with you?
SEE ALSO | How to Beat a Defender in Soccer – 7 Must-Know Moves
Common Soccer Juggling Mistakes (And How to Fix Them)
Kicking too hard
You don’t need to launch the ball into orbit. A soft, controlled touch is way more effective than a powerful one.
Not watching the ball
Keep your eyes on the ball. Glance at it with your peripheral vision—don’t stare down at your feet.
Flat-footed stance
You’ve gotta stay bouncy. Get on the balls of your feet and be ready to move.
Getting frustrated
This one’s the killer. Don’t let frustration take over. Every drop is a learning moment. Embrace it.
Jugging Beyond 100 Ball
Once you can juggle a ball 100 times, you’ve built a solid foundation. Now it’s time to level up. Here are some ways to evolve your juggling game:
- Try no-look juggles
- Use different surfaces: outside foot, laces, thighs, shoulders
- Walk while juggling
- Juggle while moving around cones
- Beat your record using only your weak foot
- Set a “juggle zone” and try to stay inside it
Make it fun. Make it yours. Juggling is a lifelong tool for your soccer journey.
The Pro Mindset
Here’s a little secret: the better you get, the more flaws you’ll notice in your game. That’s a good thing. Growth comes from awareness. It means you’re leveling up.
So even when you’re crushing it at 100+ juggles, you’ll start thinking:
“My left foot could still be cleaner.”
“What if I could juggle while walking backward?”
That’s the difference between good and great players. They’re never done improving. And now, neither are you.
Final Words
If you’ve made it this far, one thing is clear – you’re serious about getting better. You want to improve. You want to feel confident with the ball. And you’re willing to put in the work.
That’s everything.
So here’s your challenge:
- Start today.
- Juggle for 10 minutes.
- Set a record.
- Beat it tomorrow.
- Post your progress.
- Track your numbers.
- Get a friend to compete with you.
