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Juggling Exercise
Project 10 Soccer School
Juggling Progression Times per Week: Time per Session:
10-20 Mins All Ages
About Juggling
- Attempt to make each juggle the same - straight up in the air with the ball going to the same height each time.
- Your goal should always be to get one more juggle than your previous record. For instance, if your record is 7, your goal should be to get 8.
Progression Instructions Players should challenge themselves to work their way though the juggling progression. Each level contains rules and a goal that must be met before moving on to the next level. All players should start at level one and move up. Players should first complete the Juggling Practice/Warm Up before moving on to their current level of the juggling progression. After the warm up, players should start at the highest level that they have not completed. Players should work on juggling at least twice a week for 10 - 20 minutes at a time. The most dedicated players may work on juggling every day.
Juggling Practice/Warm Up
Juggling is a fun and challenging way for players to develop their soccer performance. Juggling improves a player's skill through repetition of bringing their foot to the ball in the desired manner for each juggle. In soccer, a touch on the ground is a more frequent occurance than juggling a ball in the air, however, practicing juggling improves eye-foot coordination and that benefits a player's general technical abilities.
Juggling Tips
- When juggling with the feet, players should lock their ankle and strike the ball with the laces.
- When juggling with the thighs, bring the knee up high so that the thigh is parrellel to the ground.
- When juggling with the head, use the top of the forehead.
- Keep your eye on the ball.
Juggle, catch - Any body part
This exercise can be used for any level player to develop juggling skills and can be used as a warm up for the juggling exercises. Starting with the ball in hands, the player tosses the ball, takes a juggle with any body part - their foot, thigh or head and then catches the ball. After catching the ball, the player attempts to juggle again. The pattern is: One juggle, catch, one juggle, catch. The player should juggle with a different body part after each catch.
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
3 Juggles, Catch
This level is the same as the previous level, but now the player attempts to complete 3 juggles before each catch. The pattern is: three juggles, catch, three juggles, catch. The player should attempt to use different body parts each time. Once a player can juggle three times and catch the ball 10 times without the ball hitting the ground, they move on to the next level.
4 Juggles, Catch
This level is the same as the previous level, but now the player attempts to complete 4 juggles before each catch. The pattern is: four juggles, catch, four juggles, catch. The player should attempt to use different body parts each time. Once a player can juggle four times and catch the ball 10 times without the ball hitting the ground, they move on to the next level.
Juggling With 2 Bounces Allowed
Players juggle the ball as many times as they can with any body part. If the ball bounces on the ground, the player is allowed to continue juggling. The ball is allowed to bounce on the ground two times. Once the ball hits the ground the third time, the turn is over. For example, the pattern may be 3 juggles, bounce, 4 juggles, bounce, 2 juggles, bounce - this would be 9 juggles for the player before the third bounce. When the player juggles the ball 10 times, they move on to the next level.
Juggling Progression - Part 1 of 2
1 Juggle, Catch
Starting with the ball in hands, the player tosses the ball, takes a juggle with any body part - their foot, thigh or head and then catches the ball. After catching the ball, the player attempts to juggle again. The pattern is: One juggle, catch, one juggle, catch. The player should juggle with a different body part after each catch. Once a player can juggle and catch the ball 10 times without the ball hitting the ground, they move on to the next level.
2 Juggles, Catch
This level is the same as the previous level, but now the player attempts to complete 2 juggles before each catch. The pattern is: Two juggles, catch, two juggles, catch. The player should attempt to use different body parts each time. Once a player can juggle twice and catch the ball 10 times without the ball hitting the ground, they move on to the next level.
Juggling With 1 Bounce Allowed - Any body part
This level is the same as the previous level, but the player is only allowed one bounce. Once the ball hits the ground a second time, the turn is over. When the player juggles the ball 10 times, they move on to the next level.
Juggling Progression Achievements
Level Description Goal Date
Level 1
Level 3 3 Juggles, Catch^10
Level 4 4 Juggles, Catch^10
1 Juggle, Catch 10
Level 2 2 Juggles, Catch^10
Level 7 Any Body Part^15
Level 8 Only Feet Count^25
Level 5
2 Bounces Allowed -
Any body part
Level 6
1 Bounce Allowed -
Any body part
Level 11 Alternating Feet^50
Level 12 Progressive Juggling^15
Level 9 Feet Only^25
Level 10 Weak Foot Only^12
