First exercise (60 seconds): dragback right, turn open 90° to the right, push forward inside right foot, toe tap from right to left foot, roll over the ball with the left foot, push forward with the inside of the right foot 90° to the left. Now do the same thing with your other side, i.e.…
0:08: 2 cones | push outside left foot – push inside left foot – drag past cone left foot – drag back right foot – push outside right foot – push inside right foot – drag past cone right foot – drag back left foot. | 1 minute without stopping – 30 seconds rest. Repeat…
Warming-up Runs Dynamic stretching Ladder exercises Inside – outside going forward Roll – outside going forward Step – touch – step – touch going forward Cone exercise 1 cone: triangles around with roll – pull – push outside foot 1 cone: squares around with roll – pull – push outside foot – push sole forward…
Sequence #1 Start with your non-dominant foot on top of the ball and roll it back using your sole on the outside of the same leg Put your dominant foot on top of the ball and roll it back further until you trap it with your toe Roll it forward and hop over the ball…
Using a wall. 25-30 reps or 1 minute. V-shapes. Receive inside R/L, pass back diagonally R/L with the inside of the foot, repeat at other side of the cone. Triangles. First touch inside foot R/L to the other side of the cone. Pass back diagonally L/R. Do reps Clock-wise (CW), then reps Counter-clock-wise (CCW). Triangles…
ONE – 4 times (45 seconds in 1 direction – rest 30 seconds – 45 seconds in other direction) Right/left foot toe taps going forward Right/left foot roll to left/right Left/right foot toe taps going backward Left/right foot roll to right/left TWO – 4 times (execute 1 direction – rest 30 seconds – execute in…
Cardio: 30 seconds Round one: high knees Round two: jumping jacks Fast feet: forwards Fast feet: 10 reps each Round one: two feet forwards Round two: lateral right Round three: lateral left Stationary ball mastery: 30 seconds Round one: inside inside Round two: inside outside both feet Round three: sole rolls Dynamic ball mastery: 10…
Passing & receiving, 2 touches. Both feet. 1 touch passing. Both feet. Passing & sole trap Same as previous, but add a drag in the first touch Passing & directional first touch Passing & receive inside foot to quickly change direction. Passing & receive outside foot. Passing & receive behind standing leg. Passing & turning.…
Exercise 1 A: drag back R – push inside R – drag back L – push inside L B: drag back R – push outside R – drag back L – push outside L C: drag back R – push outside L – drag back L – push outside R D: drag back R –…
