Footwork - The Foundation
Footwork is the foundation of every great player. It shapes how you move, control the ball, and react under pressure. At GameProof, we break footwork down into four key areas: touch, balance, coordination, and quickness — each one building the control and confidence players need to thrive on the field. Below are many examples for each area with demo videos to sharpen players for the game.
1. Touch
-
Foundation Touches (Tiktoks)
-
How to Do It: Lightly tap the ball between your feet using the inside of each foot. Stay on your toes and keep the ball in place.
-
Inside-Outside Touches
-
How to Do It: Use the inside and then outside of the same foot to move the ball forward in a zig-zag motion. Alternate feet.
-
Pull-Push (V-Drill)
-
How to Do It: Pull the ball back with the sole, then push it diagonally forward with the inside of the same foot. Repeat in a V-shape.
-
Juggles with or without Bounce
-
How to Do It: Let the ball bounce between touches as you juggle using both feet. Gradually reduce bounces as you improve.
-
Wall Passes (One-Touch or Two-Touch)
-
How to Do It: Pass against a wall and receive it back with one or two touches. Use both feet and vary the angle.
2. Balance
-
L Turn
-
Pull the ball back with the sole, then tap it behind your planted leg with the inside of your foot to form an "L" shape.
Watch Demo
​​
-
Outside Cuts
-
Dribble and sharply cut the ball with the outside of your foot to change direction.
Watch Demo
-
Turn Under Pressure
-
Simulate a defender behind you; turn 180 degrees using inside, outside, or sole.
Watch Demo
-
Tight Cone Turns
-
Set up 4 cones in a tight square (about 3-5 steps apart).
-
Dribble around the square, using sharp turns (inside, outside, sole) to stay tight.
-
Inside Cuts
-
Dribble and sharply cut the ball with the outside of your foot to change direction.
Watch Demo
3. Coordination
-
Toe Taps
-
Tap the top of the ball alternating feet in a quick rhythm. Stay light on your toes.
Watch Demo
-
Fast Foot Ladder
-
Use a ladder or create one with tape/cones. Do 1-2 touches in each box moving forward and backwards.
Watch Demo
-
In-In-Out-Out
-
Tap the ball inside of each foot twice, then push out with each foot twice. Repeat.
Watch Demo
-
Ball Drop Reaction
-
Punt the ball up in a random direction. React quickly and stop/control it under control.
Watch Demo
-
Combo Move Drill
-
Combine 2–3 moves (ex. inside-outside → scissors → drag back). Repeat fluidly.
Watch Demo
4. Quickness
-
Scissors
-
Swing one foot around the ball (fake), then take off with the other. Repeat both sides.
Watch Demo
-
Stepovers
-
Step over the ball with one foot and exit with the opposite foot. Focus on foot speed.
Watch Demo
-
Quick Cone Shuffle
-
Set 2 cones wide. Tap the ball between them as fast as possible with as many small touches as possible.
Watch Demo
-
Explosive Start Drill
-
Tap the ball twice, then explode into a 5-10 yard sprint with it.
Watch Demo
-
Toe Taps + Cut
-
Do 10 quick toe taps in place on the ball. On the 10th, take a sharp cut with the inside or outside of the foot and dribble 3–5 yards.
Watch Demo
