Sole Rolls is a great soccer drill to help players develop their dribbling and ball control. Specifically, sole rolls targets your skills with the sole (or the bottom) of your feet. This is the second part of a two part series on sole rolls.
This video teaches the following sole roll variations –
Variation 1 – Roll Down Outside
This variation is a great drill to help you practice keeping the ball tight to your feet, as well as developing your ability to make light, quick touches on the ball. To do roll down outside, start with the sole of your foot on top of the ball. Roll your foot down the outside of the ball and tap the ball across your body. Do the same thing with your other foot, pushing the ball back and forth across your body. In addition to being a great drill, this is also a great warmup to do before a game.
Variation 2 – Forward Cross Body Sole Rolls
This drill is performed by dragging the ball forward and across your body with the sole of your foot. Using one foot, as a part of your step forward, roll the ball forward. As part of the same motion, after you roll the ball forward, plant that foot on the ground. With the sole of your other foot, roll the ball back across your body in a similar motion.
Variation 3 – Forward and Back
Perform this drill by rolling the ball forward with the sole of your foot, then pull the ball back with the sole of the same foot without putting your foot on the ground. You can increase the difficulty of this drill by alternating feet (roll the ball out and back with one foot, then without stopping the ball, roll the ball forward and back with your other foot).
Variation 4 – Roll and Stop
This drill is performed by rolling the ball across your body while moving sideways. With one foot, roll the ball across your body. Stop the ball with your other foot. Move sideways and roll the ball across your body again, continuing this sequence for several rolls and stops. After 2-3 rolls and stops, switch directions. If you were originally rolling the ball from right to left with your right foot, move in the other direction and roll the ball from left to right with your left foot for 2-3 rolls and stops.
Sole rolls is one of the best ball control drills you can do to develop your ball control skills. Try to incorporate some of these variations into your daily training routine.
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If you’re looking for some great resources to get you started on your soccer training journey, check out our individual soccer drills page. These drills are all free and are intended to help you grow as a player.
For something a little more in-depth, check out our soccer training guides section.
