One Leg Balance with Ball Control – Stability & Touch for Football Players
Watch how to perform One-Leg Balance with Ball Control to improve stability and ball skills before football training.
How to Do One-Leg Balance with Ball Control
Stand on one leg, keeping your core engaged and hips level.
Hold a football in your hands or control it with your foot, depending on variation.
If using your hands, pass the ball around your body or toss and catch it.
If using your foot, perform light touches while maintaining balance.
Continue for 30–45 seconds per leg, then switch.
Why One-Leg Balance with Ball Control Matters
This drill improves balance, coordination, and ball handling under instability.
For football players, this means:
Better control in one-on-one situations.
Stronger ankle and hip stabilizers.
Improved reaction when receiving passes on one foot.
Combining stability and ball control in the warm-up ensures you’re match-ready from the start.
Exercise Details
Focus Area: Balance, Coordination, Ball Control
Equipment: Football
Duration: 30–45 seconds per leg
Skill Level: All levels
Combine With These Warm-Up Exercises
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