How to Do a Rainbow in Soccer

Co-authored by Daniel Leon

Last Updated: September 18, 2024 Approved

The soccer rainbow is a flashy move that amazes the crowd and can double as an offensive tool to push the ball forward. It's a slightly tricky technique that involves using your foot to scoot the ball up your leg, then kicking it with your opposite heel so that it arcs neatly over your head. Read on to learn more about how to do a rainbow.

Method 1

Method 1 of 2:

Practicing the Rainbow While Stationary

Download Article

Put the soccer ball right between your feet, so that it's centered with the middle of your body.

1
Use your dominant foot to roll the ball up your opposite leg. If you're right handed, press the ball against your left ankle with your right foot. Raise your right foot and roll the ball up the side of your left leg. Do this quickly and with some force. ^{[1]
X
Research source}
- If you don't roll the ball up quickly and with force, it will drop back to the ground before you have time to complete the move.
Once the ball rolls up to knee level, follow through with your foot so that the ball gets some air as it rolls off of your leg. You want the ball to be positioned just over your heel. So if you used your right foot to roll the ball up your left leg, guide the ball off of your leg once it reaches the knee; it should float down just behind your left heel. ^{[2]
X
Research source}

Advertisement
3
Land on your dominant foot as you kick the ball with your heel. Now the foot you used to roll the ball should land on the ground. At the same time, use the heel of your other foot to kick the ball upward with your heel. For right-handers, that means your right foot will hit the ground as your left heel kicks the ball, arcing it over your head. ^{[3]
X
Research source}
- This process must happen very quickly in order to work properly. Practice rolling and kicking over and over until you're able to move your legs fast enough to get it right.
- You want to strike the underside of the ball in an upward motion to get it to arc up and over your head. Practice until the ball lands right in front of your body.
- Lean forward a bit as you land and kick. This will help the ball move in the right direction.

Method 2

Method 2 of 2:

Using the Rainbow on the Field

Download Article

You can use the rainbow to switch the direction of the ball right when a defender is trying to steal it. ^{[4]
X
Research source}
This is important because if you don't lean forward, the ball will go backwards. ^{[5]
X
Research source}
The ball should now be positioned between your feet, ready for the rainbow technique to begin.
Use a motion that will cause the ball to roll off the leg at the knee and drop down toward the heel.
Do this as you land on your dominant foot. The ball should arc up and over the defender, and they will likely be confused about where it went, and you can run around the defender and continue moving with the ball.

Community Q&A

Search

Add New Question

Question

Why does my ball keep going backwards when I try to do a rainbow?

Community Answer

Try to lean forward more. It's most likely because you you are standing too straight and not leaning forward.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 52 Helpful 315
Question

I just started preseason, and have two months before my first game in JV. Could I master the rainbow by then for a game?

Crystal031305

Community Answer

Definitely. If you continue your practicing, two months should be enough time to do the rainbow. Just don't stop practicing.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 22 Helpful 101
Question

Could a kid perform the rainbow trick?

Community Answer

Yes. Any kid could perform the rainbow with enough practice. It's just a matter of skill level.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 33 Helpful 174

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Video

Read Video Transcript

Tips

The last step will take a long time to get right, the entire step should be one motion, and with practice, you will naturally do the step with ease.

Thanks
Helpful 11 Not Helpful 3
While running ensure that your weak foot should lift and dominant should kick up.

Thanks
Helpful 11 Not Helpful 3
The harder you hit it with your heel the higher it goes.

Thanks
Helpful 12 Not Helpful 4

Show More Tips

Submit a Tip

All tip submissions are carefully reviewed before being published

Name

Please provide your name and last initial

Submit

Thanks for submitting a tip for review!

Warnings

Don't do this move too many times in one game, because the other players will start to catch on to what you're doing and be able to stop it. You will also look foolish, as rainbows are just for being able to be a good player - they are hardly ever used in games.

Thanks
Helpful 156 Not Helpful 37
Some better defenders will know what you are doing as soon as they see your feet. Make the move quick enough so that they don't beat you to the ball. Jog while doing the trick

Thanks
Helpful 139 Not Helpful 35
As soon as you heel the ball, make sure to keep running so you keep on your feet; sometimes you can stumble and land on your face which isn't all that impressive.

Thanks
Helpful 119 Not Helpful 37
Do not try to do the trick standing still; it is much easier if you run at the ball and try to get it over your head. But if you get good you can stand still and still do it.

Thanks
Helpful 115 Not Helpful 38
Do not try doing this in a game until you have practiced a lot and have gotten really good at it. If you do it in a game and it works then that is great, but if it doesn't you can end up looking silly.

Thanks
Helpful 9 Not Helpful 6

Things You'll Need

Soccer ball
Some open space
Running shoes or soccer cleats
A friend to practice with

You Might Also Like

[1]

[2]

[3]

[4]

[5]

Log in

How to Do a Rainbow in Soccer

Steps

Practicing the Rainbow While Stationary

Using the Rainbow on the Field

Community Q&A

Video

Tips

Warnings

Things You'll Need

You Might Also Like

References

About This Article

Reader Success Stories

Did this article help you?

Quizzes

You Might Also Like

Featured Articles

Trending Articles

Featured Articles

Featured Articles

Watch Articles

Trending Articles

Quizzes

Explore Categories