Each of the 5 exercises: do the exercise for (at least) 30 seconds – rest 30 seconds and repeat 3 times. Then proceed to next exercise.

Exercise #1 (0:11):

- roll the ball with laterally with 1 foot (R/L) to the other (L/R)
- roll the ball back laterally (L/R to R/L)
- push the ball forward (with R/L)
- drag the ball back (with R/L)
- roll the ball to the other foot (R/L to L/R)
- drag the ball in a complete square around the cone ending at (L/R) foot
- repeat with the other foot

Exercise #2 (1:44):

- at the left cone, make a square CW, then a second CCW
- drag the ball to the right cone
- at the right cone, make a square CCW, then a second CW
- drag the ball to the left cone
- repeat

Exercise #3 (3:33):

- 4 V-moves ending at the outside of the 2 cones
- drag the ball to the other cone at the far side of cones
- repeat

Exercise #4 (5:23):

- Cruijff-move in an L-shape and back
- in between 2 cones: switch foot with a toe tap
- repeat

Exercise #5 (7:21):

- between 3 cones
- toe tap alternating going above a cone, then under the next cone
- when at an outside cone, change direction