Athletes in such sports as soccer, basketball, baseball and softball must be able to control speeding balls. The key to ball control is practice. Create exercises that develop the skills necessary for common game situations. Start with the fundamentals. Move on to more difficult exercises as your skills develop.
Soccer
Soccer players must receive speedy passes with control. Practice using your chest, thighs and feet to absorb the speed of the ball so that it drops at your feet. Have a partner kick the ball toward you. Align your body with the moving ball. Use your first touch on the ball to slow it. For example, if it hits your torso, pull your chest inward slightly as the ball contacts you. Once you master this exercise, move on to more advanced versions, such as trapping the ball on the run or in front of the goal.
Basketball
Basketball players must dribble or pass the ball to move down the court. Dribbling with control is essential to prevent interceptions and to maintain fast breakaways. Find a large, open area. Practice dribbling while walking back and forth. Shift hands frequently, as if there are opponents on either side of you. Once you master this, increase your speed to a light jog and eventually to a full-out run. If you can dribble with control at high speeds, your team will be able to pull off speedy breakaways without losing the ball to an interception.
Baseball and Softball
Baseball and softball players encounter speeding balls during every game. When an opponent hits a ground ball, the fielder must control the ball and throw it to the appropriate base as quickly as possible. When an opponent hits a fly ball, the fielder must run and catch it to give the other team an out. Have a friend stand at home base and hit balls to you out in the field. Vary your distance to intensify the exercise. For example, even if you are an outfielder, try controlling some balls near the bases to develop quick reflexes. For ground balls, lower your mitt to the ground to prevent the ball from slipping between your legs.
Other Sports
Many other sports also require ball control, though in some only a few players must have it. Defensive football players, for example, do not need to throw or catch the ball. Whatever sport you are involved in, watch professional players to see what body movements they use to control the ball. Develop exercises that mimic those body movements. Increase the difficulty occasionally to ensure continual progress.
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