Wayne Westland Soccer League: My Site News: Exercises to improve heading ability from Direct Kick
Heading takes concentration, desire, and practice. Some players may resist it at first, but once they get going, most can improve quickly and begin to enjoy it. The following exercises are great even for the advanced player as technical proficiency can always be enhanced.
1. Head back and forth, one touch. Start with the ball in your hands and toss to partner. Have a reasonable "goal" or number of juggles. Once you reach it, raise the "goal" and go further.
2. Head back and forth, two touch. This requires a soft first header, almost a "trap", then a harder, yet controlled header back to the partner. Touch with the head!
3. One player holds the ball up high with two hands while the other jumps straight up to head it. Repeat ten times off each foot, then both feet together.
4. One player tosses the ball to the other who is on his/her knees. Use the lower back to generate strength, not the neck. Fall forward to create more power. Repeat ten times.
5. One player tosses the ball to the other who is standing, feet shoulder length apart. No jumping, use your lower back again to get power. Repeat ten times.
6. Same as above but jump off one foot for 5 times, then off the other foot for 5 times, then off both feet at the same time for five times.
7. Players shuffle across the field facing each other, while one tosses the ball to the other who heads it back. Repeat coming back across the field.
8. Players again face each other. One player jogs towards the other tossing the ball to the partner who heads it back while he/she backpedals (jogs backwards). Continue to midfield. On the way back, the header is the one jogging forwards while the player tossing the ball backpedals.
9. One player tosses the ball to the other who "traps" the ball with his/her head down to his/her own feet. Keep the ball close, imagine a defender is coming at you with speed. Pass it back to the server. Repeat ten times.
10. One player stands in a small goal (two cones three yards apart) and tosses the ball to the other player four yards away who tries to head it past the server, below the waist. Repeat ten times.
Happy Heading!
