“Heart & SOUL” is an Instepper expression and acronym that helps players remember the proper mechanics to receive a ball with the inside-of-the-foot.
To reach your full playing potential, you MUST use Heart & SOUL. MUST! MUST! MUST!
HEART
You should always be on your toes and/or moving when receiving a ball. By being on your toes and moving, your HEART should be pumping harder. Don’t be stationary.
Why It Matters
- Rarely are balls passed perfectly. You must be constantly on your toes in order to make adjustments.
- Be ready to move forwards, backwards, or to either side.
- Being on your toes and in motion will be easier to make your next move.
- Moving helps you get away from defenders and find open spaces.
- It is easier to spot/see players that are moving. Moving players will likely get the ball passed to them more frequently.
S: Straight and/or Square
“S” refers to the position of the plant foot (the foot not doing the receiving), and/or the position of the shoulders of the player receiving the ball.
- The plant-foot toe must be pointing STRAIGHT at the player who made the pass.
- The shoulders must be SQUARE (perpendicular) to the player who passed the ball.
Why It Matters
In these positions, you:
- Give yourself the maximum number of directions you can go with your first-touch.
- Don’t telegraph your opponent where you are going with your first-touch.
- Are well balanced.
- Effectively shield your opponent from the ball.
O: Out
“O” refers to the foot receiving the ball. It must be pointing OUT, typically at a 90-degree angle from the plant foot, assuming you want to stop the ball in front of you.
Why It Matters
- Pointing the foot/toe OUT exposes the inside-of-the-foot, the optimal foot surface to receive a pass. The inside-of-the-foot is:
- Flat, making it easier to control the ball.
- More forgiving with its larger surface area.
- Able to control a variety of different passes: “ground” balls, high balls, mid-level passes, etc.
- The navicular bone is the ideal spot to receive a pass.
- If the ball hits above the bone, it will still hit your leg.
- Passing uses many of the same FIRST-TOUCH mechanics. The optimal spot on the inside-of-the-foot to make strong, accurate passes is with the navicular bone.
U: Up
“U” refers to the foot receiving the ball. The toe must be pointing UP as high is it can go.
why it matters
- Pointing the toe UP “locks the ankle”.
- A locked ankle allows you to control the ball. With an unlocked ankle, the ball controls you.
- Passing uses many of the same FIRST-TOUCH mechanics. Would you rather pass the ball with a baseball bat or a pool noodle?
L: LIFT(ED)
“L” refers to the foot receiving the ball. The foot must be LIFTED off the ground.
why it matters
- LIFTING the foot allows the navicular bone to make contact with the ball’s “Sweet Spot”.
- The Sweat Spot is the middle (or thickest) part of the ball.
- If the heel of the foot receiving the ball remains on the ground, the ball will likely hop over your foot.
- Passing uses many of the same FIRST-TOUCH mechanics. The ball can’t be passed accurately if the heel is hitting the ground.
TIPS
- In the S O U L tabs, it states that, “Passing uses many of the same FIRST-TOUCH mechanics”. Using Heart & SOUL to improve your first-touch will make you a better passer, shooter, and goal scorer, GUARANTEED!
- When practicing your FIRST-TOUCH, each possession should be a two-touch possession. Receive the ball with one foot and pass it with the other.
- Work on BOTH feet.
- ALWAYS play with your head up except when receiving the ball.
- Watch the ball hit the inside-of-your-foot.
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HEART
You should always be on your toes and/or moving when receiving a ball. By being on your toes and moving, your heart should be pumping harder. Get your heart pumping. Don’t be stationary.
Why It Matters
- Rarely are ball passed to you perfected. You must be constantly on your toes in order to make adjustment so that you can receiving the ball properly.
- Be ready to move forward, backwards, or to either side.
- By being on your toes and in motion, it will be easier to make your next move.
- Moving helps you get away from defenders and find open spaces so pass will be more succesful.
- By moving more, your teammates will see you more and, therefore, you should be getting more passes