TRAINOMake your first touch count
Learn how to cushion the ball and guide it into nearby space. Start slowly and focus on a comfortable receiving position.
Read the first-touch lesson ↗FREE BEGINNER FOOTBALL PLAN · NO SIGN-UP
7 days of football.
One skill at a time.
Build a foundation in first touch, passing, dribbling and awareness with seven bite-sized learning steps. This plan is a guide, not a race: take rest days and repeat your favourite lessons whenever you want.
YOUR FOOTBALL STARTER
Your seven learning steps
Read the linked lesson first, practise only in a safe place, and make the movements comfortable for your ability. Mark a step after you explore it. There are no points, deadlines or streaks.
Steps explored on this device
Build a tidy pass
Explore inside-foot passing and where to place your standing foot. Use a friend or a suitable wall only when there is plenty of clear space.
Read the passing lesson ↗Keep the ball close
Try small touches and comfortable changes of direction. Start at walking pace and look up between touches when you can.
Read the dribbling lesson ↗Make room for rest
Recovery matters too. Read about rest days and how a break can fit into a sensible, enjoyable training routine.
Read about rest days ↗Explore ball mastery
Choose a few controlled touches from the ball-mastery lesson. It's fine to repeat the same easy movement rather than adding difficulty.
Read the ball-mastery lesson ↗Look before you receive
Learn why checking the space around you helps you choose your next movement. Imagine where a teammate could be before a pass.
Read the scanning lesson ↗Choose your next skill
Review the football warm-up guide, then revisit whichever earlier skill you enjoyed most. Reflect on what felt more comfortable.
Read the football warm-up ↗Must I complete it in seven days?
No. The seven steps are flexible and you can take longer, swap days or take extra rest whenever needed.
Do I need a coach or an account?
No account is needed to read these free lessons. A coach or trusted adult can help you adjust practice for your age and experience.
What equipment do I need?
A football and a clear, safe space are useful for the ball skills. Read the guidance before practising; avoid crowded or unsafe places.
Where is my progress saved?
Only the checked steps are saved locally in this browser. This page doesn't require your name or send your checklist to other people.
KEEP LEARNING
Your next move is yours.
Finished exploring? Find more lessons about shooting, 1v1s and movement off the ball—or send this free starter to someone who would enjoy it.