My First Touch Is Terrible — Here's What to Practice

Published by DIY Soccer Academy™

The ball comes toward you.

You know exactly what you want to do next.

Then…

BOING.

Your first touch sends the ball five feet away.

Now you're chasing it.

The defender closes you down.

And the opportunity is gone.

If this sounds familiar, you're not alone.

A good first touch can look effortless when you watch an experienced player. But that control comes from learning how to receive the ball—and getting enough repetitions for the movement to become more natural.

If your first touch feels terrible right now, don't just tell yourself:

“I need a better first touch.”

Give yourself something specific to practice.

In this guide, we'll break first-touch training down into simple exercises young players can work on at home.

Because the goal isn't simply to stop the ball.

The goal is to make your first touch prepare your next move.

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What Is a First Touch in Soccer?

Your first touch is what you do when the ball arrives.

Maybe you're receiving:

• A pass from a teammate

• A ball from a wall or rebounder

• A bouncing ball

• A pass across your body

• A ball while you're moving

Your first contact with that ball matters.

A poor touch might send it too far away or directly toward pressure.

A better touch can help bring the ball under control and prepare you for what happens next.

That could be:

Pass.

Dribble.

Shoot.

Turn.

Protect the ball.

Attack open space.

That's why first touch isn't just about having “soft feet.”

It's about making the next action easier.

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Why Is My First Touch So Bad?

There can be a simple reason:

You haven't practiced receiving the ball enough.

Think about a typical individual training session.

Players may spend a lot of time:

Dribbling.

Shooting.

Juggling.

Doing ball mastery.

Those can all be useful parts of development.

But first touch requires something different:

The ball has to come TO you.

You need to repeatedly practice receiving a moving ball.

If most of your training starts with the ball already sitting at your feet, you may not be getting as many first-touch repetitions as you think.

So if your first touch feels inconsistent, start creating situations where the ball comes back to you again and again.

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First Touch Isn't Just About Stopping the Ball

This is one of the biggest ideas young players should understand.

Imagine a pass comes toward you.

You stop it completely underneath your foot.

Was that a good first touch?

Maybe.

But what if there was open space to your right?

What if a defender was approaching from your left?

What if your next action was supposed to be a forward pass?

Sometimes completely stopping the ball is exactly what you want.

Other times, a better first touch might move the ball slightly into the space where you want to go next.

Think:

Receive → Prepare → Play

Instead of:

Receive → Stop → Figure Out What To Do

As your technique develops, start asking:

“Where do I want my next touch to take me?”

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First Touch Drill #1: Wall Pass → Control → Pass

If you have access to a safe wall or rebounder, start here.

Stand a comfortable distance away.

Pass the ball against the wall.

When it returns:

Control it with one touch.

Then pass it back.

Your pattern becomes:

PASS → CONTROL → PASS

At first, don't rush.

Your goal is to keep your first touch close enough that your next pass feels comfortable.

Try using the inside of your foot to cushion the returning ball.

Start With 10 Repetitions

Right foot:

Pass → Control → Pass

Then left foot:

Pass → Control → Pass

As you improve, alternate feet.

Why This Drill Helps

It gives you repeated opportunities to experience the ball arriving at your feet.

Instead of practicing one first touch every few minutes during team practice, you can deliberately create repetition after repetition.

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First Touch Drill #2: Receive Across Your Body

Once you can control the ball in front of you, start moving it.

Pass against the wall.

As the ball returns, allow it to travel across your body and use your first touch to move it toward the opposite side.

For example:

Ball arrives → Receive → Touch into space → Pass again

Practice going both directions.

Right → Left

Then:

Left → Right

Don't push the ball five yards away.

Your first touch should move the ball far enough to prepare your next action—but close enough that you still control it.

Why This Drill Matters

During a game, players rarely receive every pass standing still with unlimited time.

You may need to receive and immediately move away from pressure.

Training your first touch in different directions begins connecting control with movement.

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First Touch Drill #3: Open Your Body

Now add another important habit.

Instead of always standing directly facing the ball, practice receiving from a slight angle.

Imagine you're receiving a pass from a teammate while you want to move forward.

Can you position your body so your first touch helps you continue into space?

Pass the ball against the wall.

As it returns:

Check your surroundings.

Open your body.

Receive.

Guide the ball into space.

Play your next pass.

Start slowly.

The goal isn't to make it look fast.

The goal is to make the movement controlled.

Control first. Speed second.™

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First Touch Drill #4: Alternate Feet

Does this sound familiar?

Ball comes to your left foot…

You awkwardly move your entire body so you can receive with your right.

Or the opposite.

If you always receive with your dominant foot, you're limiting your options.

So create a simple rule during training:

Both feet have to participate.

Try:

10 first touches with your right foot

Then:

10 first touches with your left foot

Then:

Alternate right → left → right → left

Your weaker side may feel uncomfortable.

That's okay.

You're giving it the repetitions it has been missing.

---

First Touch Drill #5: Touch Into a Gate

Here's a great way to make first-touch practice measurable.

Set up a small gate using two cones.

No cones?

Use shoes or other safe markers.

Pass against a wall.

When the ball returns, your goal is to use your first touch to guide the ball through the gate.

Now you're not just trying to “control” the ball.

You have a target.

Challenge #1

Can you successfully touch the ball through the gate 5 times?

Challenge #2

Can you do it 10 times?

Challenge #3

Move the gate to another angle.

Now receive in a different direction.

Challenge #4

Create a gate on each side.

Before the ball returns, decide:

LEFT or RIGHT.

Then use your first touch to take the ball through that gate.

This starts making your first-touch training more dynamic.

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First Touch Drill #6: Receive a Bouncing Ball

Not every pass stays perfectly on the ground.

Sometimes the ball:

Bounces.

Skips.

Drops out of the air.

Arrives awkwardly.

Once you're comfortable receiving passes along the ground, start introducing controlled bouncing balls.

You can gently toss the ball in front of yourself and practice bringing it under control.

Start simple.

Drop → Control → Reset

You can practice using different legal receiving surfaces depending on the ball's height and the situation, such as the foot, thigh, or chest.

Don't turn this into a contest to launch the ball into the air.

The goal is the opposite.

Can you make the ball easier to play after it reaches you?

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The Secret: Cushion the Ball

Imagine dropping an egg onto concrete.

Not good.

Now imagine catching that same egg while moving your hands slightly with it.

You're absorbing some of the force.

A similar concept can help when receiving a soccer ball.

If your foot is rigid and attacks the ball as it arrives, your touch may bounce away.

Instead, work on cushioning the ball and controlling its momentum.

Think:

SOFT CONTACT → CONTROL → NEXT ACTION

This takes practice.

But it's one of the reasons repeated receiving exercises are so useful.

You start learning how much touch is needed for different passes.

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Stop Watching Your First Touch After It Happens

Here's another habit to build.

Don't wait until the ball reaches your foot before deciding what happens next.

Before the ball arrives, start gathering information.

Ask yourself:

Where is the space?

Where would pressure be coming from?

Which direction do I want to go?

What might my next action be?

In a real game, that means looking around before receiving.

You may hear coaches call this:

Scanning.

You don't need to make scanning complicated for a young player.

Start with one simple habit:

LOOK BEFORE THE BALL ARRIVES.

Because a technically beautiful first touch isn't as useful if it takes you directly toward a defender.

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Try This Simple Scanning Challenge

If you're training with a parent or partner, have them stand behind you or off to the side.

Before you receive the pass, they can hold up a number of fingers or call out a simple direction.

Your job is to:

Look.

Recognize the information.

Receive the ball.

Complete your next action.

This starts connecting technical control with awareness.

Keep it simple and age appropriate.

The goal is to encourage the habit of gathering information before the ball arrives.

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A Simple 10-Minute First Touch Workout

You don't need an hour.

Try this:

Minutes 1–2 — Pass → Control → Pass

Keep the ball close.

Use both feet.

Minutes 3–4 — Receive Across Your Body

Move the ball right and left with your first touch.

Minutes 5–6 — Touch Into a Gate

Give your first touch a target.

Minutes 7–8 — Weak-Foot First Touch

Give your less-comfortable side extra repetitions.

Minutes 9–10 — First Touch Challenge

How many clean first touches can you complete in a row?

Keep track of your score.

Then try to beat it next time.

10 minutes. One ball. Purposeful repetitions.

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The 7-Day First Touch Challenge

Want to turn this into a simple weekly goal?

Try this:

Day 1 — Basic Control

20 controlled first touches.

Day 2 — Both Feet

10 right + 10 left.

Day 3 — Across the Body

Receive right and left.

Day 4 — Touch Into Space

Use a cone gate as your target.

Day 5 — Weak Foot

Focus on your less-comfortable side.

Day 6 — Mix Everything Together

Ground passes, different directions, both feet.

Day 7 — Test Yourself

Repeat your original drills.

Does the ball stay closer?

Are you more comfortable receiving with both feet?

Can you direct your first touch instead of simply stopping the ball?

That's progress.

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How Do I Know If My First Touch Is Improving?

Don't judge progress only by whether you make zero mistakes.

Look for small changes.

Maybe:

The ball stays closer to you.

You need fewer touches to get under control.

You can receive with both feet.

You can direct the ball into space.

You stop panicking when a pass arrives quickly.

You start looking around before receiving.

Your next action happens faster.

Those are signs your first touch is becoming more useful.

And that's what matters.

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The Biggest First Touch Mistakes

If you're struggling, look for these common problems:

1. Your Touch Is Too Heavy

The ball constantly gets several feet away.

Try: Slow down and work on cushioning the ball.

2. You Always Stop the Ball

You control it—but every attack pauses.

Try: Practice directing your first touch into useful space.

3. You Only Use Your Strong Foot

You constantly reposition your body to avoid the other foot.

Try: Give both feet dedicated repetitions.

4. You Don't Look Before Receiving

You control the ball and only then look around.

Try: Build the habit of scanning before the ball arrives.

5. You Practice Too Fast

You lose control repeatedly because you're trying to train at game speed before mastering the movement.

Try: Slow down.

CONTROL FIRST. SPEED SECOND.™

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Parents: Don't Shout “FIRST TOUCH!” From the Sideline

If you're a parent, you've probably seen it.

Your child receives the ball.

It bounces away.

And you immediately want to yell:

“FIRST TOUCH!”

They probably already know the touch wasn't good.

Instead of correcting every mistake during the game, help create opportunities to practice the skill away from game day.

Ask:

“Want to see how many clean first touches you can get through the gate?”

Or:

“Can you beat your score from yesterday?”

Make improvement something they can work toward.

Games are where players try to use their skills.

Training is where they get the repetitions to build them.

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Your First Touch Isn't “Terrible”—It's Developing

If your first touch feels inconsistent right now, don't make it part of your identity.

You're not:

“A player with a terrible first touch.”

You're a player who needs more first-touch repetitions.

That's something you can work on.

Start with:

1. Pass → Control → Pass

Learn to cushion the ball.

2. Receive Across Your Body

Learn to move the ball into space.

3. Use Both Feet

Give yourself more options.

4. Touch Into a Gate

Develop direction and purpose.

5. Look Before Receiving

Start connecting technique with awareness.

Then repeat.

And repeat again.

Because confidence doesn't come from somebody telling you:

“Be confident.”

It grows when you know you've prepared.

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Better First Touch. More Options.

A better first touch won't automatically make every play perfect.

But becoming more comfortable receiving the ball can give you more opportunities to execute what you already know how to do.

Instead of:

Chasing your touch…

you can start thinking about:

Where's the space?

Where's my teammate?

Can I turn?

Can I attack?

That's a big step in player development.

Control the ball so you can play the game.

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Ready to Build a Better First Touch?

At DIY Soccer Academy™, first-touch development is part of building a complete technical foundation.

Foundation Academy™ gives young players structured, follow-along sessions with Coach Scott covering:

⚽ Ball Mastery
🔥 Dribbling
🎯 Passing
👟 First Touch
💪 Coordination
🦶 Weak-Foot Development
🏆 Juggling

Instead of wondering what to practice:

PRESS PLAY → FOLLOW COACH SCOTT → GET YOUR TOUCHES → KEEP IMPROVING

One ball. A little space. Just 15 minutes.

So if your first touch feels terrible today?

Don't avoid the ball.

Don't get frustrated.

Get more purposeful repetitions.

Control first. Speed second.™

DIY Soccer Academy™

Every Great Player Starts With Confidence.™

 

 

Frequently Asked Questions 

How can I improve my first touch in soccer?

Improve your first touch by repeatedly practicing receiving a moving ball. Start with simple exercises such as passing against a wall, controlling the return, receiving across your body, and directing your first touch into space. Focus on control before increasing speed.

What is the best drill for improving first touch?

One of the simplest drills is:

Pass → Control → Pass

Pass the ball against a wall or rebounder, control the returning ball with one touch, and then pass it again. Practice with both feet and gradually begin directing your first touch to different sides.

Why is my first touch so bad in soccer?

Your first touch may feel inconsistent simply because you haven't had enough repetitions receiving a moving ball. Players often spend significant time dribbling and shooting but less time deliberately practicing receiving. First touch is a skill that can improve with purposeful repetition.

How do I stop having a heavy first touch?

Slow down and focus on cushioning the ball rather than meeting it with a rigid foot. Your goal is to absorb some of the ball's momentum so it stays within a playable distance. Start with slower passes before progressing to faster ones.

How do I keep the ball closer on my first touch?

Focus on soft, controlled contact and adjust your receiving foot as the ball arrives. Practice with a wall or rebounder and challenge yourself to keep every returning ball within a small area around you.

Should I stop the ball completely with my first touch?

Not always. Sometimes stopping the ball is appropriate, but other situations call for directing your first touch into open space. A useful first touch should help prepare your next action, whether that's passing, dribbling, turning, or shooting.

Where should my first touch go?

Ideally, your first touch should put the ball somewhere that makes your next action easier. Depending on the situation, that might mean keeping it close, moving away from pressure, opening up a passing angle, or pushing the ball into space.

Think:

Receive → Prepare → Play

How can I practice first touch by myself?

A wall or rebounder can be extremely useful for solo first-touch training. Pass the ball against it and practice controlling the return with both feet.

You can also set up cone gates and try to direct your first touch through a specific gate.

Can I improve my first touch without a wall?

Yes. You can toss or roll the ball to yourself and practice bringing it under control. If you have a partner, they can serve different types of passes for you to receive. A rebounder can also replace a wall.

How can I practice first touch at home?

You only need a ball, a safe training space, and ideally a wall or rebounder. Practice Pass → Control → Pass, receiving across your body, using both feet, and directing the ball through small cone gates.

Should I practice first touch with both feet?

Yes. Practicing with both feet can give you more options when receiving during games. Try 10 repetitions with your right foot, 10 with your left, and then alternate between them.

How do I improve my weak-foot first touch?

Give your weaker foot dedicated repetitions instead of allowing your dominant foot to take over. Pass against a wall and intentionally receive with the weaker foot. Start slowly and focus on clean control before increasing the speed of the pass.

How do I practice receiving across my body?

Pass against a wall or rebounder and allow the returning ball to travel across your body. Use your first touch to guide it toward the opposite side, then make your next pass.

Practice moving:

Right → Left

and:

Left → Right

What does it mean to open your body when receiving a soccer ball?

Opening your body means positioning yourself so you can receive the ball while also being prepared to see and potentially play into another area of the field. Rather than always facing directly toward the passer, practice receiving from different angles.

Why is scanning important before your first touch?

Looking around before receiving helps you gather information about space, teammates, defenders, and potential next actions. That information can help you decide where your first touch should go before the ball arrives.

A simple habit for young players is:

LOOK BEFORE THE BALL ARRIVES.

How can I practice scanning and first touch together?

Have a parent, teammate, or training partner provide simple information before you receive the ball—for example, calling “left” or “right.” Look up, recognize the information, receive the pass, and direct your first touch accordingly.

How often should I practice first touch?

First-touch work can be included regularly in individual training. It doesn't need to take an entire session. Even a focused 5–10 minutes of receiving repetitions can be incorporated alongside ball mastery, dribbling, passing, and other technical work.

What is a good 10-minute first-touch workout?

Try:

2 minutes: Pass → Control → Pass
2 minutes: Receive across your body
2 minutes: Touch through a cone gate
2 minutes: Weak-foot first touch
2 minutes: First-touch challenge

Keep the focus on quality repetitions rather than maximum speed.

How do I know if my first touch is improving?

Look for signs such as the ball staying closer, needing fewer touches to gain control, becoming more comfortable with both feet, directing your touch into useful space, scanning before receiving, and completing your next action more quickly.

Don't only track mistakes.

Track control and consistency.

Does juggling improve your first touch?

Juggling can help develop general touch, coordination, and comfort controlling a moving ball, but it shouldn't be your only first-touch exercise. Soccer also requires receiving passes traveling at different speeds, heights, and angles, so dedicated receiving practice is important.

Can a better first touch make me a better soccer player?

First touch is one component of overall soccer development. Better control can make it easier to execute your next action, but players also need to develop areas such as passing, dribbling, movement, decision-making, and game awareness.

What's the most important thing to remember when practicing first touch?

Don't immediately try to perform every exercise at game speed.

First learn to control the ball consistently.

Then increase the difficulty.

CONTROL FIRST. SPEED SECOND.™

And remember: a good first touch isn't simply about stopping the ball—it's about preparing yourself for what comes next.