Follow the videos below to complete the 30 minute session. Repeat a minimum of
2-3 times per week. You should increase the
speed of the exercises each time you repeat the session.
End each session with a minimum of 10 minutes of juggling.
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V Touches (small)
Using one foot only to move the ball in a V like pattern while hopping on the other foot. Use the outside
and inside of the foot to make the V with the ball. Repeat back and forth then change to the other foot.
2 1:00 minute sets (switch to the other foot after .30 seconds) with a 1 minute rest in between each set.
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V Touches (large)
Using one foot only to move the ball in a V like pattern. Use the outside and inside of the foot to make the V with the ball. Repeat back and forth then change to the other foot. 2 1:00 minute sets (switch to the other foot after .30 seconds) with a 1 minute rest in between each set.
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Sole Roll Cone to Cone
Using one foot only to move the ball in a V like pattern. Use the outside and inside of the foot to make
the V with the ball. Repeat back and forth then change to the other foot.
2 1:00 minute sets with a 1 minute rest in between each set.
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Squares
Roll the ball using the sole of your foot in a square pattern. Two side of the square use one foot and
the other two sides use the other foot. 2 1:00 minute sets with a 1 minute rest in between each set.
Change the direction after .30 seconds.
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Featured Move-Double Scissors
Practice without touching the ball at first. Small circles around the ball with each foot. Move the ball
slowly forward while preforming the double scissors motion around the ball.
Stay low to the ground with good balance. Practice this move for 5 minutes.
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Featured Trick-Sole Roll Step Over Stop
Roll the ball using the sole of your foot and allow the ball to travel through your legs and stop the ball
with the laces of the same foot you rolled it with. 2 1:00 minute sets with a 1 minute rest in between each set.
Fun Fitness With A Ball
3 sets of each exercise for 30 seconds/set with a 1:00 minute rest in between each exercise.
1-On your stomach place the ball on your back and lift your toes and chest at the same time and hold.
2-On your side ball between your ankles and lift the ball off the ground and hold. Switch sides.
3-Balance the ball on your laces with your foot off the ground and hop while balancing the ball.
For beginner players, hold the ball with your finger to balance the ball on your laces
