"Proficient first-touch (controlling) of the soccer ball requires that the body be completely relaxed when contact is made with the ball. In this way, the energy contained in the ball is absorbed allowing it to fall at the player's feet and to be played as the receiver wishes against the defender. One technique which is often taught to allow such relaxation of the body is for the player to rapidly exhale or shout immediately before the ball is received. What is often not realized is that this technique has a foundation in the normal functioning of the nervous system which contributes to the relaxation of the body required for precision and a good first touch.

Many of the automatic functions of the human body (e.g. heart rate, perspiration, blood pressure) are controlled by the involuntary nervous system which is also known as the autonomic nervous system. This portion of the nervous system directs functions of the body which are not under conscious control and is composed of two main components. The first is the system which is responsible for activating the body in preparation for rapid response and immediate action. It governs the so-called "fight or flight" reaction which is a remnant of the need to survive by either defeating or escaping a predator. Accordingly, it is associated with increases in heart rate, blood pressure, and increases in muscle tone and tension.

Balancing and opposing the sympathetic nervous system is the parasympathetic nervous system. In general, this component of the autonomic nervous system governs responses which are the opposite of those resulting from activation of the sympathetic nervous system. It produces decreases in heart rate, blood pressure, and in general results in a relaxation of muscle tone.

The parasympathetic nervous system has been found to have a close connection with patterns of breathing. A number of investigations have shown that breathing in is associated with decreased activity of the parasympathetic nervous system. Accordingly, inspiration is associated with a decrease in parasympathetic activity and the responses which it governs. Breathing out is associated with the opposite effect; namely, an increase in parasympathetic activity and the responses which the parasympathetic nervous system activates. Therefore, breathing out is associated with a decrease in heart rate and an overall relaxation of the body.

You can demonstrate this change in parasympathetic activity while reading this article. With one hand, feel the pulse in your other wrist (the radial pulse). Take a slow breath in. Notice that the rate of your pulse increases. Now, breathe out slowly. Notice that your pulse rate decreases. This change in pulse rate with breathing is due to the decrease in parasympathetic activity with breathing in and increases in parasympathetic activity with breathing out.

It can now be seen why exhaling immediately before receiving the ball can prepare the player to control the ball with a relaxed body which will better absorb the energy of the ball allowing it to be controlled and played as necessary against the defense. As the player exhales or shouts immediately before receiving the ball, he or she is activating the parasympathetic nervous system which promotes a relaxed state.

This useful technique can improve control in receiving the ball. Such improved control contributes to the split-second timing required to effectively direct the ball past defenders or to a teammate as part of a penetrating play. As in many aspects of sports, effective techniques are closely tied to enhancing the normal physiology of the human body. And so it is with trapping and receiving techniques, which are linked to the simple act of breathing out and breathing in."

Koach Karl: I have taught and encouraged coaches to teach their players to say the word 'hop' at the moment of the first touch. I have found that by combining 'self-talk' with proper body movement, that is the use of the 'magic-hop', the first-touch results have been eye-catching. The coaches who have applied this methodology , in the last few years, have commented on the dramatic improvement of their players first-touch skills.

We have recently noticed that the skeptics are now snickering and balking at using our Nine Step, 'Practice Session Routine'. As with the 'self-talk' approach time will substantiate that this is the most efficient way to create good playing habits in developing players for the simple reason that… 'It Works'!