Passing and receiving are essential skills for teamwork and ball movement in football. Start with short passes over 5–10 meters, using the inside of your foot to maintain control and accuracy. Work on both one-touch and two-touch passes, depending on the situation. Practice triangle passing drills with two partners to enhance your spatial awareness and ability to pass under pressure.
For receiving, focus on cushioning the ball with different parts of your body: your foot, thigh, or chest. Practice receiving with the inside and outside of your foot while keeping the ball close to your body. Add a "give-and-go" drill, where you pass the ball to a teammate, sprint past a defender, and receive the ball back in stride. These drills will sharpen your technical ability and game awareness.
Muscles Targeted: Quadriceps, hamstrings, calves, core, and hip flexors.
