Juggle and ball control tricks are a great way to develop your confidence, comfort and composure with a soccer ball. Juggle improves your "touch" on the ball, balance and coordination. It’s also a good warm up. Juggling is a great way to practice soccer on your own and can done with any size ball...even tennis balls!

The follow are age appropriate juggling and trick benchmarks or goals.


Thanks to Greg Maas, Technical Director UYSA


U6 (K)
Punt with right foot high into the air
Punt with left foot high into the air
Punt wit right foot as far as you can
Punt with left foot as far as you can
Toss ball into air so that it bounces, punt with right foot off the bounce
Toss ball into air so that it bounces, punt with left foot off the bounce
Kick the ball with feet into the air and catch the ball
Thigh the ball into the air and catch the ball
Head the ball into the air and catch
Hold the ball parallel to your forehead and head the ball out of your hands

U7 (1st Grade)
5 kick catches with left
5 kick catches with right
5 thigh catches with right
5 thigh catches with left
5 head catches
Juggle the ball with feet twice without it touching the ground
Juggle the ball with thighs twice without it touching the ground
Juggle the ball with head twice without it touching the ground
Scoop the ball with foot for height (alternate left and right foot)
Scoop the ball withe foot for distance (alternate left and right foot)
Juggle thigh then foot then catch
Juggle head then thigh then catch

U8 (2nd Grade)
Feet 5 times
Thigh 4 times
Head 5 times
Punt and catch left and right
2 thighs 2 feet
Foot thigh foot
Bounce Kick 5 times (ball bounces, light kick up, bounce, light kick up...)
10 feet catches
10 head catches
10 thigh catches

U9 (3rd Grade)
Feet 10 times
Thigh 5 times
Head 5 times
Head thigh foot
Kick over head then kick then catch
Inside foot twice
Bounce kick 10 times
High Kick, thigh, foot
Head to shoulder
Head to shoulder to foot

U10 (4th Grade)
Feet 25 times
Thighs 10 times
Head 10 times
1/2 way Around the World (right foot, right thigh, left thigh, left foot)
2 left and 2 right feet going fast!
Head shoulder head
Pick up the ball with feet and catch
High Punt, then foot, foot
2 left and 2 right thighs fast
Raindow Kick Up

U11 (5th Grade)
Feet 50 times
Thighs 25 times
Head 25 times
Juggle with feet with no ball spin 5 times
2 left and 2 right with feet X6
2 Head shoulder heads
1/2 way Around the world X5
Pick Up Ball with feet and catch
Pick Up Ball with between two feet and catch
Pick Up Ball with a scoop and catch
Thigh Left and Right Twice X6

U12 (6th Grade)
Feet 100 Times
Thighs 50 Times
Head 50 Times
No spin juggling 10 times
2 left and 2 right with feet X12
4 Head Shoulder Head
1/2 way Around the World X10
Pick up the ball with outside of foot
Pick up the ball by rolling it with bottom of one foot onto the top of the other foot and knick it up
Sit on ground and juggle with feet 4 times
Hold ball on foot for 10 seconds without using hands to place ball on foot

U13 (7th Grade)
Feet 250 times
Thigh 150 times
Head 100 times
No spin juggling 25 times
3 Rainbows
6 Head Shoulder Head
1/2 way Around the World X20
10 No-look thighs
Full Around the World (right foot, right thigh, right shoulder, head, left shoulder, left thigh, left foot)
Sit and juggle 10 times
Hold ball on foot for 30 seconds

U14 (8th Grade)
Feet 500 times
Thighs 300 times
Head 200 times
No spin juggling 50 times
Around the World X5
Catch ball with foot and hold for 10 seconds
Juggle on the run for 20 yard without ball touching ground
Heading on the run for 20 yards
Thigh on the run for 20 yards
Flick and catch ball on back of neck
Balance ball on the forehead like a seal

U15 (9th Grade)
Juggle in 360 degrees in 7 touches
Around the World and Back!
Spin the ball laterally while juggling with feet
Foot thigh head on run for 20 yards
25 very small juggles alternating left right left
Juggle on Run 1/2 field
Head on Run 1/2 field
Thigh on Run 1/2 field
12 catches behind back
Balance ball on head, kiss ball and rest back on head -- No hands!

U16-U18 Group Juggling (in group of 2 or 3)
Juggling feet only
Feet one touch only
Feet two touch
Head
Heading two touch (AKA "Ooh, Aah!")
Juggling while moving - 1/2 field
Juggling on run - 1/2 field
1/2 field two touch
1/2 field three touch
Left to right then right to left
Chest to head in pairs