Chest control is taking a high or dropping ball on your chest and cushioning it so it drops under control in front of you, ready to pass, dribble or shoot. Most of it is timing: get in line with the ball early, then relax, breathe out and lean back slightly as it lands so your chest absorbs the pace. US Youth Soccer introduces chest receiving at the U12 stage, so start with soft throws.
Get in line
Read the flight early and move so your body is in line with the ball's path. Stay on your toes so you can adjust, and check over your shoulder for space and opponents before it arrives.
you move to the ball, you don't wait for it.
Push your chest toward the ball and tuck your chin in. The chin tuck protects your throat and lets you watch the ball all the way onto your chest.
Set your arms
Bring your arms up slightly, out from your sides. This makes your chest a little concave and helps your upper body relax. Keep them clear of the ball's path: under the Laws of the Game the arm starts at the bottom of the armpit, and touching the ball with it can be a handball offence.
arms light and out of the way, not wrapped around the ball.
Cushion it
As the ball hits, relax your chest muscles and breathe out. A soft, relaxed chest absorbs the ball's energy; a tense one sends it away.
a soft give and a breath out, not a stiff wall.
At contact, lean slightly back from the waist and start bending your knees. Keep the lean slight. The ball should drop neatly in front of you.
Get back to a normal posture and play. Pass, dribble or shoot; when you have room, take your next touch into the space you checked, away from pressure.
Feel it
Chin in, eyes on the ball all the way onto your chest, a relaxed chest and a breath out as it lands. The ball drops in front of your feet instead of bouncing off you, and you are already balanced for the next touch.
Fix-its
- Ball bounces away off your chest Your chest was stiff. Relax it and breathe out on contact, lean slightly back and bend your knees as the ball arrives.
- Ball hits your face, throat or shoulder You got in line too late. Read the flight earlier, move into its path, and tuck your chin so you watch the ball onto your chest.
- Ball hits your arm Your arms came across your body or the ball hit below the armpit, which can be a handball. Lift your arms slightly up and out to the sides and let the ball meet the middle of your chest.
- Leaning far back or losing balance Keep the lean slight, from the waist, and let your knees bend to take the rest. Stay on your toes before the ball arrives so you can adjust.
- Ball under control but you stand still Check your shoulder before the ball arrives, then use your next touch to move it into space, away from pressure.
Drill
- Partner serve: in pairs or threes (no queues), a partner throws the ball gently to your chest, a throw-in works. Control it down and pass it back. Stay stationary at first.
- Control and redirect: same serve, but after the ball drops, take your first touch to one side into space, then pass back. Swap roles.
- Windows (US Youth Soccer): a 20 x 20 yard grid or smaller, no more than 12 players. Inside players dribble and pass to an outside player, who returns it within three touches; for U12 and older the return can be in the air. Receive it on your chest. 3-minute rounds for U12 and U14, then switch places.
- Chest and volley pass (FIFA Training Centre): partners 2 metres apart. Chest the ball and pass it back to your partner without letting it touch the ground.
- Small-sided games: 2v2 to 4v4 with balls restarted by throw-ins, so you practise controlling dropping balls with an opponent close.
Sources
- US Youth Soccer — Skills School Manual: receiving with the chest; Windows activity (2017)
- England Football Learning — How to build a receiving session (2023)
- FIFA Training Centre, Díaz — Cefor Jilo U-15: Attacking technique (2023)
- FIFA Training Centre, Dünker — Directing the ball with the first touch (2023)
- IFAB — Laws of the Game, Law 12: Fouls and misconduct (handling the ball)
Last checked 2026-10-26.