The Benefits of Barefoot Soccer Training Explained
Barefoot soccer training is a way of training that has been around for centuries, way before the official game was created by England in the 1860s. One of the main reasons why soccer is called the beautiful game is because it is so simple to play that all you really need is some open space, a soccer ball, and your bare feet.
A lot of the best players in the world, past and present, grew up playing barefoot which helped them develop a feel for the ball that cannot be replicated with soccer cleats. Sometimes these players played barefoot by choice, but sometimes their families did not have enough money to buy cleats, which meant playing barefoot was their only choice.
I’ve been playing soccer ever since I can remember and growing up I did not play barefoot as much as I should have. A huge part of that is that being barefoot is oftentimes looked at as weird in the United States and also I simply did not understand the benefits of barefoot training, which go far beyond the physical.
Now that I am an older player and coach others as well, I spend a lot of my time training barefoot and teaching others the benefits of this fun and effective style of training.
Understanding The Feet and Ankle
The human foot is one of the most complex designs created by nature that is made up of 26 bones, 56 joints, 100 different muscles, and one fascia web that connects everything from the head to toe. There are different ways to engage and apply tension to the feet, and as a footballer it is important to be able tension your feet properly to be able to “lock the ankle.”
To “lock the ankle” means that you are able to create a strong rigid lever with your ankles by applying the right fascial tension to the feet. To apply fascial tension to your feet correctly, which will lead to better fascial tension throughout the rest of the body, you have to learn how to retract the toes, prevent the arch from collapsing, have the right point of contact at the ball of the foot, and improve your foot-to-glute fascial connections.
How well you can control your feet dictates how well you can control the rest of your body and athletic movements because:
- your feet are the first thing in contact with the ground
- your feet are your base of support for balance
- your feet have a lot of nerve endings connected to all of your organs, muscles, and fascia
- your feet are sensory organs, just like your eyes and ears
When you are barefoot you no longer rely on the cushion of the shoes to protect you and it forces you to learn how to use your feet correctly.
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Benefits of Barefoot Soccer Training
There are many benefits to training barefoot far beyond the physical which can help you get in shape for your season such as:
- Improves foot control, strength, and mobility
- Can help you get wider feet
- Decrease risk of injury
- Improves athleticism
- Improves technical abilities and ball control
- Helps you connect with nature
- If you play barefoot on natural surfaces, as opposed to in artificial grass, you will get the benefits of grounding therapy, which improves energy levels, sleep, recovery, and mitochondrial function
All Top Footballers Grew Up Playing Barefoot
Almost all world-class professional footballers you can think of, such as Messi, Ronaldo, Ronaldinho, Neymar, Zlatan, and many more, grew up playing soccer barefoot throughout their entire childhood. Think back to the last time you played soccer barefoot.
Have you ever played soccer barefoot? Were you playing on a hard surface like concrete or a softer surface like grass? Did you have pain anywhere when playing barefoot or were you able to play effortlessly and with confidence?
Barefoot soccer is a great way to test a player’s natural athletic abilities. For example, a lot of fans would agree that Brazilians are some of the best footballers, due to Brazil winning the most World Cups and constantly generating world-class talents. Most of these talents from Brazil grew up playing barefoot throughout their entire childhood and this is one of the reasons why they are so good.
Imagine how much better you’d get if all you did throughout your childhood was play soccer all day, outside in the sun, with all types of players, and barefoot a lot of the time. Playing soccer barefoot on hard surfaces like concrete is not as easy as it seems and it requires different types of focus, strength, and body control, which will directly translate to improving your performance on the field.
How to Play Barefoot on Hard Surfaces
Playing barefoot soccer on grass may be something you are comfortable doing, but doing it on concrete is a different story. As I mentioned earlier some of the best players grew up playing barefoot soccer on concrete, rocks, or anything and it did not matter to them because all they wanted to do was play the game, have fun, and get better.
Here are some tips to help you build up to being able to play barefoot comfortably on harder surfaces.
- Regain full foot function and learn to apply fascial tension to your feet
- Go on barefoot walks more often
- Spend more time barefoot and less time in shoes
- Start off playing a lot of barefoot soccer on softer surfaces like grass
- Slowly transition to playing on harder surfaces by getting used to juggling the soccer ball barefoot on concrete
- Add different drills to your barefoot training sessions on concrete such as dribbling and skill moves at low intensity and over time increase the intensity
- start wearing barefoot shoes whenever you have to wear shoes
- Roll out the bottom of your foot with a spiky ball or a acupuncture mat
If you are looking for more soccer drills to do during a barefoot training session and if you are interested in fascia training plus much more, make sure to contact me and mention this blog post or fill out the form on our private training page.
Summary
To summarize, barefoot training is one of the best ways for soccer players, and all athletes in general, to improve their overall athleticism and technical skills on the ball. The foot is a very complex structure and players have to make sure that they have full foot and toe function, otherwise they are missing out on their full athletic potential.
Another reason soccer players should be training barefoot is because if they train on natural land they can get the benefits of grounding therapy, which does not work on turf or artificial grass, and has tremendous health benefits.
Frequently Asked Questions
Does playing barefoot help you in soccer?
Yes, barefoot soccer training is one of the best “hacks” to improve everything about your game from your technical skills, to energy levels, and recovery.
How can I learn more about the game?
To learn more about soccer the most important thing is to join a team and play the game as much as possible. If possible, analyze high level games as much as you can and your own games as well by recording them with a soccer camera. Also read soccer books, listen to podcasts and interviews watch soccer documentaries, as well as some movies, tv shows, and anime.
What are the best barefoot shoes for soccer players?
There are a lot of good barefoot shoe options for soccer players but my personal favorites are the Primus Trail by Vivobarefoot and Xero shoes. I would not recommend using any barefoot soccer cleats, or minimalist cleats, stick to normal soccer cleats, but do replace regular shoes for barefoot shoes.
If you want cleats that let your feet breathe, since most soccer cleats have a snug fit, it is best to use wide soccer cleats that are made from high quality leather.
