Home Programs Drills Schedule Progress Videos Join Free

Drill library · Dribbling

// solo · beginner · 8 min

⚽ Inside-Outside Line Dribble

Alternate inside and outside touches in a straight line with rhythm and close control.

solo 8 min dribbling
08:00
remaining
Duration presets

Steps

  1. Stand with the ball between your feet.
  2. Touch across your body with the inside, then bring it back with the outside on the same foot.
  3. Move forward staying tall; switch feet after ~20 yards.
  4. Complete 4 lengths of your grid or pitch.

Coaching points

  • Light on toes
  • Ball within one foot
  • Same rhythm both feet

Progressions

  • Jog through
  • Add sprint return

Make it easier or harder

Easier: Start stationary — just alternate inside-outside touches in place (toe taps on the spot) before adding forward movement.

Harder: Add a slight jog pace and perform the same inside-outside pattern through a series of cones placed 2 yards apart — requires adjusting touch weight as direction changes slightly. Next: Gate Tap-Throughs.

// more about this drill

Why this drill matters

The inside-outside touch pattern is the ABC of close ball control. Every advanced dribbling move — scissors, step-overs, Cruyff turns — is built on a player's ability to alternate between the inside and outside of the foot smoothly, at speed, and without looking down. Establishing this rhythm at the beginner level creates a movement template that underpins all future technical development. Players who skip this foundation often develop uneven footwork that limits their ceiling at higher levels.

What you'll need

  • 1 ball
  • A straight line (pitch marking, cone line, or chalk line) 20 yards long
  • Flat surface with enough run-up room

Coaching points

  • Keep the ball within one foot-length of your body at all times — too far ahead and you lose control, too close and your feet trip over each other.
  • Light, even rhythm — the inside and outside touch should have the same weight and timing. A heavy inside touch followed by a soft outside touch creates uneven movement.
  • Stay tall — players who hunch forward or look down at the ball can't see the pitch or their opponents. Eyes up from the first rep.
  • Relax the ankle on contact — a locked, tense ankle produces hard, bouncy touches. A soft ankle 'catches' the ball and keeps it close.
  • Alternate feet after each length — both feet must develop the pattern equally. Dominant-foot-only practice creates a one-sided player.

Common mistakes

  • Pushing the ball too far ahead — the ball rolls out of reach and the drill turns into a sprint to catch up rather than a control exercise.
  • Looking down at the ball for the entire length — train the habit of glancing up between touches from the first session.
  • Using only the toe or heel — inside and outside contacts must use the correct part of the foot (inside arch and outside edge of the little toe area).
  • Moving too fast before the rhythm is established — slow, perfect reps build better technique than fast, sloppy ones. Speed comes naturally once the pattern is grooved.

When to use this drill

Use as the opening dribbling activity in every beginner session. It requires no setup, works in any space, and immediately establishes ball-under-control habits before any other skill is attempted. Also excellent as a re-focus activity if players are distracted or low-energy.

Frequently asked questions

How slow should beginners go?

Walking pace initially. The goal is correct touch sequence, not speed. After 3–4 sessions of walking-pace reps, introduce a jog. Speed naturally develops as the pattern becomes automatic.

Should both feet be used in the same rep?

Yes — switch feet every 20 yards. One length right foot, one length left foot. Alternate until both feet are equally comfortable with the pattern.

How many lengths per session?

6–8 lengths total (3–4 per foot) in the warm-up phase. Each length should be deliberate, not just going through the motions.

When should a player move on from this drill?

When they can complete 4 consecutive lengths at jogging pace without the ball going out of reach and without looking down. At that point, move to gate tap-throughs or zig-zag patterns.

More in this category