Nike Pitch football FB2978-100, size 5, white

The Nike Pitch is a size 5 training football with a machine-stitched, 12-panel casing and a rubber bladder. Nike designed it for beginner training and footwork practice, which makes it a good everyday ball for kickabouts in the park, drills on your own and team training. This version is white with black and bright crimson graphics (style FB2978-100).

Who it suits

If you are getting back into football, practising with your kids or simply want a reliable ball for the park, a training ball like the Pitch is what you need. Match balls are built for precise flight and touch in competition, while training balls focus on durability for repeated use. A rubber bladder holds air well, so you need to pump it up less often than a ball with a latex bladder.

A 15-minute solo session

Warm up for five minutes first, for example with a few exercises from our mobility routine for beginners. Then find a wall:

1. Wall passes (4 min): pass against the wall from about 5 metres, 1 minute per foot with the inside, then 2 minutes alternating feet.
2. First touch (4 min): let the ball come back, control it with one touch and pass again with your other foot.
3. Dribbling (4 min): set up 5 markers about a metre apart and weave through them using both feet.
4. Juggling (3 min): count how many touches you manage before the ball drops, and try to beat it next time.

Two or three short sessions a week build touch quickly. Leave time for recovery between harder games, and see our guide on how many rest days per week if you are unsure how much to play.

Inflation and care

Inflate the ball to the pressure printed next to the valve and check it before every session. Moisten the pump needle first so it does not damage the valve. A ball that is too hard is unpleasant to head and control, while one that is too soft loses its shape and bounce.

Clean off mud with a damp cloth and let the ball dry at room temperature, not on a heater. Avoid sitting on it and keep it out of hot cars, which can stretch the bladder and casing over time.