5 Tips to Help Strengthen Your Non-Dominant Foot

As a soccer player getting out of your comfort zone is something that is necessary in order to have success. Versatility, adaptability and the drive to learn is a must, whether you are just learning to play or you have been playing your whole life. Majority of soccer players can play multiple positions, they know how to play in different formations and they can adjust their game plan on the fly. It may be a biased opinion, but I guess you can say soccer players basically know how to do it all. 

Although, if there is one part of the game that many players struggle with it is using their weak foot. Being able to use both feet equally is a crucial part of the game and yes, it is super awkward and you may not be great at it, but practice makes perfect! 

Here are some drills that you should do everyday or multiple times a week to help strengthen your weak foot:

Wall Ball

Grab a ball and a wall and kick away! This is a great way to start getting comfortable using your weak foot without having the pressure of playing with a teammate. Start off by standing 5-10 steps away from the wall and pass against the wall 100 times only using your weak foot. After you finish your 100 passes do a 100 more. Repetition of the same movement helps build muscle memory, which will allow you to gain confidence in using your weak foot. Do this for as many reps as you would like everyday.

Juggling

Some people may not think juggling is an important part of a training regime, but it actually is very beneficial for your first touch and getting comfortable with kicking the ball with several parts of your foot. Try to do these exercises everyday for 20-30 minutes.

Start off with a quick warm-up of a juggling ladder. Juggle one time with your right foot and one time with your left. Then juggle twice with your right and twice with your left, etc. Continue going up the ladder then go back down. 

Try to only juggle with your weak foot for as many repetitions in a row as you can. Continue for 10-15 minutes and try to beat your score each round. Keep track of your highest daily score and try to beat it the next day. 

To work on trapping with your non-dominant foot throw or kick the ball high up in the air and use your laces/inside of the foot/outside of the foot to try and trap the ball. Try to keep control of the ball and make sure it is not more than 3-4 steps away from you for a solid first touch. Continue this for 15-20 minutes or until you complete 20 successful traps. 

Cone Drills

If you have cones line them up in a straight line with 2-3 steps in between each cone. Start by dribbling in and out through the cones using both feet, do this 3-4 times. Progress into using just your dominant foot through the cones, 3-4 times. Then use your weak foot only, 4-5 times. 

Change your cone pattern to a zig-zag. Start using both feet dribbling around each cone changing directions. Then use your strong foot and then of course your weak foot. Do this 3-4 times each and 4-5 rounds.

Take 2 cones and put them 10 yards apart. Start by taking big touches dribbling with both feet to one cone, turn and dribble back to the starting cone. Repeat this 3-4 times. Then progress to singling out each foot. Use your dominant foot only, for 3-4 reps. Then use your weak foot for 4-5 reps. Do as many rounds of this sequence until you have full control going at different speeds and distances. 

*All of these exercises can be done without cones. If you are on a field use the lines as a guideline for distance. If you are in your backyard, have fun with it and use other soccer balls, chairs, garbage cans, your sibling or anything you can find to act as a defender. 

Shooting Drills

This is probably the most difficult part when it comes to strengthening your weak foot. Being able to shoot with both feet can be the deciding factor on whether you win or lose a game for your team. Shooting with your weak foot should be a concern after you gain confidence in passing with your non-dominant foot. 

Find a wall, a goal, a landmark, a cone or a teammate to use as a target. Start off by trying to kick the ball with your laces on your weak foot and try to get it as close to the target as possible. Continue this until you hit your target 10 times. This may get frustrating, so just remember you can do it and you will see your weak foot getting better day by day!

Turn this shooting drill into a game of Horseshoe when you get more comfortable with your weak foot. Grab a teammate or 3 and place 2 cones 15-25 yards away (depending on your shooting range). Each player (or teams of 2) is on their own cone or one teammate is across from them. One player tries to kick a long ball to reach their teammate. Their teammate tries to trap the ball as close to the cone as possible. The next teammate(s) does the same thing and whoever’s ball is closest to the cone gets a point. Continue this using both feet until a team reaches 21 points. It is very fun and definitely gets super competitive! 

*This drill works best with 4 players, with 2 players on each team, but can be played with 2 players.

Don’t Get Frustrated!

Get comfortable with being uncomfortable. Especially during practice! Do not be afraid to make mistakes and try using your weak foot during drills with your team. Most coaches appreciate when their players try to work on something they may struggle with so using your weak foot can only make you better and show that you want to improve your game.

Nothing is perfected over night so strengthening your non-dominant foot will take time and a  lot practice. Don’t get down on yourself if you aren’t progressing as fast as others or as you’d like, just stay motivated and keep that drive to get better! You got this!

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