Little Peculiar Fitness Training & Coaching

After more than three decades of lacing up my cleats, playing weekly games, practices twice a week… From AYSO to college soccer to club teams, playing in both local and out of state competitions, even abroad, I was always a solid, reliable and skillful player. I was a regular starter, usually captain, often one of the top players on the team. I was a center midfielder, the stick that stirred the coffee, always about the assist and sometimes goal-scorer. But despite all that, despite all the work I put in, all the training, all the footwork and thousands of touches, there’s one skill I somehow never mastered: The art of ball juggling.

Yes, you read that right. For some embarrassing and irrational reason, juggling was really hard for me. Maybe it was my pride, lack of patience or my kick-stand for a left foot, juggling was the one thing I found the most frustrating and difficult and I never got good at it, like ever. That tiny, innocent act of keeping the ball in the air with your feet? It looks so skillful, so cool but Nope. Nada. My juggling “record” hovered somewhere between five and accidental self-sabotage.

So why learn now?

Because it’s actually a really great workout. You’re engaging your lower body and core, improving balance and coordination, mobility and agility and getting your steps in. Plus, juggling is weirdly addictive.

Learning to juggle a soccer ball has unlocked a whole new layer of joy and connection with the game. It’s not just about fancy footwork; it’s about touch, control, rhythm, and focus. It’s a solo activity that somehow manages to feel like a dance. A frustrating, hilarious, humbling dance.

here’s what I’ve noticed so far:

⚽ Better Ball Control

You can’t fake finesse. Juggling forces you to develop soft, precise touches. It trains your feet to be gentler, smarter, and more responsive. It trains your body to coordinate with the dynamic and sometimes unpredictable movements of a soccer ball, thus making you more agile and in tune with your body.

💪 Fitness Boost

It’s surprisingly physical! Your core engages, your legs get a sneaky workout, and your brain? It’s firing on all cylinders trying to sync timing and movement.

Ball juggling helps develop dynamic movement, particularly in your hips, ankles, and lower back. While it’s not the same as targeted mobility training (like deep lunges or controlled stretches), juggling encourages:

1. Better joint range of motion
2. Quick foot adjustments
3. Improved neuromuscular coordination
4. Agility & cardio

All of which support functional mobility, especially for aging athletes or those returning from injury.

😄 Pure, Unfiltered Fun

The best part? It’s actually fun (after putting your pride aside). Like, “laughing at yourself in the backyard” fun. It’s low pressure, instantly rewarding, and weirdly meditative. You might trip over your own foot, but you’ll be smiling while doing it. It’s incredibly satisfying when you can break your previous record. And you just want to keep going and break it again.

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How to Start Juggling (Even If You’re 5 or 55)

If you’re new to juggling, or just now willing to admit you never really learned — don’t worry. I got you and I’m right there with you.

1. Start with Your Hands

Hold the ball with both hands. Drop it and kick it back up with the top of your foot, keeping your ankle strong. Get comfortable striking the ball with the laces. When kicking the ball, start with your knee on your kicking leg slightly bent then extend it to kick. It’s sort of like a reflex action. Pretend you’re sitting down and a doctor hits you on your knee causing your leg to flick up. That’s the kicking motion. Aim for the bottom of the ball, just a little off-center, so you get a slight back spin. I know, sounds complicated, but with practice and patience, you’ll get it.

Start with 2 sets of 50 – left foot, right foot, alternating left and right.

2. Alternate Feet with One Bounce

Now drop the ball, same technique as above, kick it once with one foot, let it bounce, then kick it with the other foot. Let it bounce again. This helps develop rhythm and balance without the pressure of constant contact.

Start with 2 sets of 50

3. Juggle with a Catch

Try to kick the ball once, then catch it with your hands. Then two juggles, then catch. Gradually build up the number of touches before catching it again.

Try to break your record each time. If you can do 2, try for 4 next time and so on…

Go for 10-15 minutes each time.

4. Ditch the Hands

Once you’re confident, try to keep the ball off the ground without using your hands. Don’t worry if it only lasts a couple seconds. It’s about progress, not perfection.

Again try to break your record each time.

5. Focus on Form

* Keep your eyes on the ball.
* Stay light on your feet.
* Hit the ball up, not out, on the laces and with a little back-spin
* Don’t flail! (I’m still flailing a lot – just keep going)
* Have fun. Enjoy the process while you’re getting a feel for the ball and building a rhythm

6. Practice Often, Not Forever

10–15 minutes a day is enough. Consistency beats marathon sessions. Plus, it keeps things fun and less frustrating.

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Final Thoughts from a Late-Blooming Juggler

They say you can’t teach an old dog new tricks, but they clearly haven’t seen a 60-something soccer lifer do six juggles in a row and fist-pump like they just scored the winning goal of the World Cup.

Whether you’re a weekend warrior, a casual participant, or just someone looking for a playful way to stay active, juggling is a game-changer. It improves your touch, your timing, your patience and your fitness, and all you need is a ball and a patch of space (preferably outside. I’ve had a few accidents inside, so…).

So go ahead. Give it a try. You might just fall in love with the game all over again or want to start playing — one bounce at a time.

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Now tell me — what’s your juggling record? Be honest. I won’t judge… I’m also just starting.