Effective ways to improve your mobility and ball control

NF Academy Mobility and Ball control exercises
NF Academy Mobility and Ball control exercises

Efficient ways to improve your mobility and ball control

Learn how you can improve your agility with and without the ball with our exercises which you can practise at home or with our local and virtual programs.

These exercises are an excellent way to improve the mobility aspect of the game, your driving with the ball and ball control, which you can do at home on your own. Feel free to use these exercises with your local team, your friends and your local coach.

The exercises we are sharing with you below is a small part of what the NF Virtual Academy has to offer. By joining our events, both virtual and local, you will be able to get a complete schedule and a variety of exercises that will improve your overall gameplay as a footballer.

Meet like-minded footballers at our most popular events at the moment, the NF Autumn Training and NF Weekend Training, and develop even further with professional coaches with experience from top clubs around Europe.

MOBILITY AND AGILITY EXERCISES FROM HOME

This time, we have divided the physical training into two moments; mobility and agility. During the mobility exercise we want to work on our movement in a bigger range, safer and easier way. We advise you to do the movements in 3 sets and 10 repetition for each leg, left and right.

For the agility aspect, try to do the exercises as fast as possible during 30 seconds with as many repetitions as you can. Repeat the exercises which you only do on one side, and work on the other side as well.

Be mindful of your body position, technique and your breathing during the course of all the exercises.

ALSO READ: Effective ways to improve your strength and shooting technique

IMPROVE YOUR DRIBBLING AND BALL CONTROL

In these short exercises you’ll focus on driving and controlling the ball as quickly as possible. It’s all about the speed, doing as many repetitions as you can as you always keep a clear track of the ball and feel a comfortable control of the ball with your feet. Drive the ball, change sides and directions: left, right, back and front.

Every exercise is around 8 to 10 seconds, so try to do the exercises as fast as you can. For every exercise there are variants that you can try. For example, do two repetitions with only your right foot and then only your left foot. Lastly do two repetitions with your dominant foot and count the time and try to break your own record!

Get creative and share your exercises with us!

READ ALSO: NF Academy has something for everyone

homepractise1

Decelaration Shuttles
Home Practise 1
Ball Driving/Control turning around the cones in the middle and driving through the gates placed in both sides.

Time
3 Minutes in total (counting with the time to rest between reps)
8 Reps (15 seconds each rep)

homepractise2

Shuttles
Home Practise 2
Ball Driving/Control through the gates in front and back.

Time
3 Minutes in total (counting with the time to rest between reps)
6 Reps (10 seconds each rep)

homepractise3

Direction Change Shuttles
Home Practise 3
Ball Driving/Control with direction changes to left, right and front.

Time
1 Minute and a half (counting with the time to rest between reps)
4 Reps (10 seconds each rep)

homepractise4

Crosshairs
Home Practise 4
Ball Driving/Control turning the 4 cones around.

Time
1 Minute and a half (counting with the time to rest between reps)
6 Reps (10 seconds each Rep)

homepractise5

Diagonal Square
Home Practise 5
Ball Driving/Control turning the cones in diagonal ways.

Time
1 Minute and a half (counting with the time to rest between reps)
6 Reps (10 seconds each Rep)

homepractise6

T-Cone Weave
Home Practise 6
Ball drive/control turning the cones placed as a T letter.

Time
2 Minutes and a half in total (counting with the time to rest between reps)
8 Reps (10 seconds each Rep)

homepractise9

10 Yards Circle
Home Practise 9
Ball Driving/Control around the circle of cones

Time
1 Minute and a half in total (counting with the time to rest between reps)
6 Reps (6 to 8 seconds each Rep)

Develop even further with a personal professional coach

NF Virtual Academy
NF Virutal Academy is a great complement for all players, regardless of club situation.

The exercises mentioned are a part of the NF Virtual Academy program, which is a great program for players to further to develop and improve from home where you will work closely with a professional NF Academy coach.

In our one- or three-month Virtual Academy programs, players receive weekly physical, technical and theoretical training challenges and exercises from the coach. That means you can be anywhere in the world and train.

Each player will also receive individual follow-up and feedback through weekly video calls to evaluate the training and improvement areas for optimal development.

Try for free by signing up here for our free trial.

UPCOMING LOCAL EVENTS

Date Program Country Place Age Group
26-28 Oct 2020 NF Autumn Training Sweden Sala 2004-2012
26-28 Oct 2020 NF Autumn Training Sweden Ystad 2004-2011
31 Oct - 1 Nov 2020 NF Weekend Training Norway Bodø 2004-2011
7 - 8 Nov 2020 NF Indoor Training Norway Tønsberg 2004-2011
14 - 15 Nov 2020 NF Weekend Training Norway Ullern 2008-2012
21 - 22 Nov 2020 NF Indoor Training Norway Hamar 2005-2012
28 - 29 Nov 2020 NF Indoor Training Norway Namsos 2004-2011
5 - 6 Dec 2020 NF Weekend Training Denmark Jammerbugt 2004-2011
5 - 6 Dec 2020 NF Indoor Training Norway Langesund 2005-2012
12 - 13 Dec 2020 NF Indoor Training Norway Brattvåg 2004-2012
16 - 17 Jan 2021 NF Indoor Training Norway Senja 2005-2012
6 - 7 Feb 2021 NF Team Training Norway Bergen 2004-2009
20 - 21 Feb 2021 NF Team Training Norway Bergen 2004-2009
26 - 28 Feb 2021 NF Winter Training Norway Oslo 2005-2012
29 - 31 Mar 2021 NF Spring Training Norway Strømmen 2005-2012

Se översikten över alla våra evenemang här

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