Aim for the Feet - Throw-in Drill

There are two important parts to a soccer throw-in. The first is proper technique. If a player doesn't use proper technique while doing a throw in they could very well forfeit the ball over to the other team. Once a player has mastered proper form, there isn't much else they can do to improve their throw-in's but to practice. Practice will help them improve in areas like speed and gaining distance.

The second part to a throw-in is delivery. Many times in a game, you will see a person deliver a perfect throw-in right to a member of the other team or to their teammate in a way that makes it impossible for them to trap the ball. The spot the ball gets thrown to plays a huge part in throw-in success.

Throwing the ball accurately is much easier said than done. It isn't as complicated to throw the ball to a player that is just standing there but when a player is running up the field or coming toward the thrower, it becomes a challenge to time the throw-in.

Here is a drill that can help your players deliver more accurate throw-ins.

Team up players in pairs.
To warm-up, have the two players stand 5 yards apart. Have them throw the ball back and forth to one another using proper throw-in technique. Their goal is to have the ball land in front of the player or at the feet of their partner.

When they seem to master this skill you will have them move 10 yards apart. The receiver will run toward the thrower. Over time the thrower will learn how to time the speed of the runner and will figure exactly where to throw the ball so it lands at the receivers feet.

Have the receiver trap or control the ball, pass it back, and then return to the 10-yard spot. Repeat this 5 times and then switch the thrower and receiver.

When they have mastered this you can have them move further apart and try the same drill from 15 yards and then 20 yards.


In the video below I am showing the last drill covered. I throw the ball in to the 15 yard mark (which is represented by the small yellow juggler ball). This is the place the fielder would run to to trap the ball.






In the picture below I am standing at 20 yards getting ready to run in to trap the ball. The yellow juggler ball shows the 15 yard mark where the ball will be getting thrown to.





















By practicing this drill your team will be able to keep possession of the ball more often at throw-in's. The movement element adds a game-like scenario to a skill that is usually forgotten about or practiced from a stationery position at the line. By practicing the throw-in like this the same muscle groups and fibers will be targeted that would be during an actual game and by working them out they will get stronger, improving overall performance.

In the game of soccer the throw-in quite often gets forgotten about. It is important to practice this movement because it is quite different from all others taking place in a soccer game. Besides the use of the legs for the running and the arms and hands to raise the ball up over the head and then to release it, hip flexion, and hyperextension and lateral flexion of the spine occurs. This is where most of the power comes from and using these core muscles like the rectus abdominus and obliques during practice will strengthen them.

Novice Throw-in's

This is Kaleigh (6) and Ian (4).




Both have played soccer before but throw-in's have not been incorporated into games at this level in the leauge they play in. Both can do a standing throw-in from practicing at home. This was their first attempt at a moving throw-in.

Expert Video

This is Conan. He is 33 and has been playing soccer for over 20 years.

Phase 1

When getting ready to take a throw-in you want to stand outside of the field, just over the touch or sideline. You should be facing the direction you want the ball to go in. The ball will be centered in front of you about waist high, between both hands.

Phase 2

During this phase you will take your steps toward the field. It can be as many steps as you would like it to be but shouldn't be less than two. As you get closer you start to raise the ball.

Phase 3

As you approach the sideline you will come to an abrupt stop. You will continue raising the ball until you bring it back as far as you can behind your head.

Phase 4

While keeping the ball centered, you will bring the ball forward back over your head. When your arms get to about ear level you will extend your arms at the elbow all the way and release the ball. It is important to remember that you cannot step over the touch line and both feet need to be on the ground when releasing the ball. Be careful to bring both arms down at the same time and keep hands level so you don't put any twist on the ball.