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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Inside Pulls
Using the sole of your foot pull the ball back and forth.
2 1:00 minute sets with a 1 minute rest in between each set.
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Inside Inside Inside Out
Tap the ball with the inside of your feet 3 times then push the ball with the outside of your foot to move
the ball away from you. Repeat this back and forth from side to side.
2 1:00 minute sets with a 1 minute rest in between each set.
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Laces, Outside, Inside Over
Pull the ball back to the laces and push out, then pull the ball back and push out with the outside of the
foot, finally pull back and push to the other foot using the inside of the foot.
This is done while hopping on the other foot. Repeat with the other foot and continue.
2 1:00 minute sets with a 1 minute rest in between each set.
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Triangles
Pull the ball in a triangle pattern using the sole of your foot with the base of the triangle at your feet in front of you.
Switch the direction after .30 seconds. 2 1:00 minute sets with a 1 minute rest in between each set.
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Featured Move-Ribery
Advanced move work on in parts. Cryuff move with the right foot then catches the ball with the left foot
and pushes it to the right. (from where you were dribbling) Start slow–almost stationary.
Practice this move for 5 minutes.
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Featured Trick-L Turns Back To Back
Pull the ball back for an L turn behind your leg but as the ball travels behind your leg, catch it with the
same foot to complete the turn and repeat for 5 turns then switch to your weak foot.
Alternate feet for 5 minutes
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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) Ball behind your leg and lift your one leg holding the ball with your leg.
Switch legs (2) Sitting on the ground place the ball between your calf and thigh and lift that leg keeping
the ball off the ground. Switch legs
