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Technical

Heading Technique

Win aerial duels and head the ball with power and accuracy.

Heading is about timing, bravery, and technique. Whether you're defending a cross or attacking one, good heading technique keeps you safe and effective. This guide covers attacking headers, defensive headers, how to generate power, and how to head the ball safely using correct technique.

Key Points

1Use your forehead, not the top of your head
2Attack the ball - don't wait for it to come to you
3Keep your eyes open until contact
4Generate power from your core and neck, not just your head
5Time your jump to meet the ball at the highest point
6For attacking headers, head down; for defensive headers, head up and away

Training Drills

✓Heading a thrown ball back to a partner (start gentle, build power)
✓Heading practice with a suspended ball at different heights
✓Attacking headers from crosses with a goalkeeper
✓Defensive heading drill - clear the ball as far as possible
✓Jumping and heading while competing with a partner
✓Diving headers for brave players

Learn From the Pros

Virgil van Dijk - dominant in defensive headersCristiano Ronaldo - incredible leap and attacking headersWendie Renard - commanding in the air at both endsOlivier Giroud - clinical with headed finishesSergio Ramos - aggressive and effective in both boxes

Ask FootballGPT

“How do I head the ball without it hurting?”

“How can I jump higher to win headers?”

“Should I keep my eyes open when heading?”

“How do I generate power when heading?”

Frequently Asked Questions

Does heading hurt? How do I stop it hurting?

It shouldn't hurt if you use correct technique. Use your forehead (the flat part above your eyebrows), not the top of your head. Tense your neck muscles on contact. If it hurts, you're probably heading with the wrong part of your head or not tensing properly.

How do I jump higher to win headers?

Timing is more important than height. Jump when the ball is descending, not when it's still rising. Use your arms to generate upward momentum (within the rules - no pushing). Strengthen your legs with squats and plyometrics. But mostly, time your jump better.

Should I be worried about heading and brain health?

It's a valid concern, especially for younger players. Current guidance suggests limiting heading for children under 12. Use proper technique always - that reduces impact forces. If you're concerned, speak to your coach or parents about age-appropriate heading practice.

How do I head the ball on target, not over the bar?

Head through the top half of the ball, not the bottom. Your body should be angled slightly forward as you make contact. Eyes on the ball, head down through it. Practice with targets - aim for specific corners, not just the general goal.

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