Head a Soccer Ball

Soccer players may use their feet and heads to pass to teammates, clear the ball, and score on goal. When executed correctly, a header is a safe and effective method of moving the soccer ball around the field. Before executing this skill in a game, master the proper technique at practice.

Steps

Mastering the Basics

  1. Prepare to head the ball. As the soccer ball approaches, you must maintain eye contact with the ball and acquire your balance. Execute these steps at the same time:
    • Keep your eyes open and focused on the ball.
    • Close your mouth.
    • Plant both of your feet firmly on the ground. If you are right handed, your left foot should be slightly forward; if you are left handed, your right foot should be slightly forward.[1]
  2. Gain momentum. Once you are braced for the ball's arrival, you need to gain momentum by bending your knees. This will increase your momentum and balance. These movements occur simultaneously:
    • Bend slightly at your knees.
    • Bend backwards at your waist and arch your back.
    • Tuck your chin.[1]
  3. Head the ball. Your risk for head injuries increases when you passively allow the ball to hit you. When the ball arrives within heading distance, you need to propel yourself towards the ball in order to actively hit it. This series of movements begins at your hips:
    • As you bend forward at the hips, thrust your head and chin forwards and drive your arms backwards.
    • Hit the ball with the center of your forehead along your hairline.
    • In a game situation, you may need to jump up to reach the ball.[1]

Learning to Head the Ball through Drills

  1. Tap the ball with your forehead. This drill teaches players how to move their head towards the ball. It also teaches players how to consistently contact the ball on the correct area of their forehead. Players will also enhance their ability to remain focused on the incoming ball.
    • Have a coach hold the ball four inches from your forehead. When you nod your head, the ball should hit the center of your forehead along your hairline.
    • Keep your mouth shut and your eyes open.
    • While looking at the ball, tap your head against the soccer ball several times.
    • Repeat.
    • Once you have mastered this, take the ball from your coach and hold it above your own forehead. Nod your forehead into the ball as your eyes remain focused on the ball. Do not pull the ball towards your head.
    • Repeat.[2]
  2. Knock the ball off your coach’s hand. This drill reinforces players’ knowledge of how to move their head. It provides them with additional practice of contacting the ball in the correct area of their forehead. This exercise also further develops their ability to remain focused on an incoming ball.
    • Stand up.
    • Have a coach stand 90° to your left or right.
    • The coach stretches out their arm and places a ball on their palm four inches from your forehead. When you nod your head, the ball should hit the center of your forehead along your hairline.
    • Keep your mouth closed and your eyes open.
    • Tap the ball with your forehead, knocking the soccer ball from your coach’s hand.
    • Repeat.[2]
  3. Tap the ball from your knees. This drill teaches players how to propel their body towards the ball at their waist. It also allows players to practice tucking their chin. Instead of executing this drill from your knees, you may sit on your heels or on the ground.
    • Place your knees on the ground.
    • Have a coach stand in front of you while holding a ball four inches from your forehead. When your head contacts the ball, it should hit the center of your forehead along your hairline.
    • Simultaneously bend backwards from your waist and tuck your chin.
    • Bend forward from the waist and nod your forehead into the soccer ball.
    • Repeat..[2]
  4. Tap the ball from your feet. After you have mastered tapping the ball from your knees, you can progress to tapping the ball from a standing position. In this drill, players learn how increase their stability through the proper placement of their feet. They also will continue to work on propelling their body forward from their hips.
    • Stand with your feet shoulder-width apart. If you are right handed, your left foot should be slightly forward; if you are left handed, your right foot should be slightly forward.[2]
    • Have a coach stand in front of you while holding a ball four inches from your forehead. When your head contacts the ball, it should hit the center of your forehead along your hairline.
    • Bend backwards at your waist and tuck your chin.
    • Bend forward at the waist and tap your forehead against the stationary ball.
  5. Head a tossed ball. This drill teaches players how to head a ball in motion. As you improve, gradually increase the distance between you and the coach by one-foot increments. The coach may also gradually increase the intensity of the throw, but never the arc.
    • Stand three feet in front of a coach. Place your feet shoulder-width apart. If you are right handed, your left foot should be slightly forward; if you are left handed, your right foot should be slightly forward.
    • The coach gently underhand tosses the ball in a slight arch towards your forehead.
    • As the ball approaches you, bend backwards at the waist and tuck your chin.
    • Just before the ball reaches your forehead, bend forward at the waist and contact the ball. Try to head the ball back at the coach’s waist.
    • Repeat.[2]

Heading the Ball in Different Situations

  1. Execute a defensive header. Defensive players commonly use headers to clear the ball away from the goal. The objects of the defensive header are to move the ball away from the center of the field and as far down the field as possible. To execute this header, position your body towards the outside of the field and hit the bottom of the ball as hard as you can with the center of your forehead near your hairline.[3]
  2. Execute a flick header. Players use the flick header to pass the ball from teammate to teammate. Both offensive and defensive players use this form of header. To execute the flick header, hit the ball on the top of your head as you simultaneously move your head up and backwards.[3]
  3. Head the ball into the goal. There are three types of headers you can use to score on goal. These include an offensive header, diving header, and glancing header. Offensive headers used to place the ball low in the goal; diving headers are executed when the ball is too far out in front of your foot to kick with any appreciable force; glancing headers are used to fake out the goalie.[4]
    • Offensive headers: Effective offensive headers are kept low and directed towards the ground. Head the ball down and away from the goalie.
    • Diving headers: When you dive towards the ball, the momentum of your entire body propels the ball towards its target. As you dive at the ball, focus on contacting the ball with your forehead and directing the ball towards the goal. Try to land the dive on your chest and arms. Do not break the fall with your wrists.
    • Glancing header: This cross-body header is used to fake out goalies. In order to execute this header effectively, you must learn how to direct the ball with your forehead. If you want to head the ball to the left, try to hit the right side of the ball; if you want to head the ball to the right, try to hit the left side of the ball. Do not use the side of your head to hit the ball.[3]



Tips

  • Practice.
  • Keep your eyes open at all times

Warnings

  • If the ball is going fast enough when it hits your head, it may knock you out or give you a minor concussion.
  • If you experience any head pain, stop heading the ball immediately. If you think you may have a concussion, see a healthcare professional.
  • Actively head the ball, do not allow the ball to hit you.

Things You'll Need

  • Soccer ball
  • Ball holder

Related Articles

Sources and Citations

  1. ↑ 1.0 1.1 1.2 http://www.completesoccerguide.com/soccer-heading/, http://coachingamericansoccer.com/introductions-to-skills/soccer-heading/
  2. ↑ 2.0 2.1 2.2 2.3 2.4 http://coachingamericansoccer.com/introductions-to-skills/soccer-heading/
  3. ↑ 3.0 3.1 3.2 http://www.completesoccerguide.com/soccer-heading/
  4. ↑ http://www.bettersoccercoaching.com/soccer-drills-and-skills/heading/soccer-coaching-tips-for-a-diving-header/, http://www.completesoccerguide.com/soccer-heading/
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