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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L Turns Side to Side
Use an L turn with your left foot moving the ball to your right and push with your right. L turn the ball
with the opposite foot and move back the other direction. Continue this back and forth.
2 1:00 minute sets with a 1 minute rest in between each set.
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L Turn Back to Back
Preform L turns with the right foot consecutively without that foot touching the ground. Rotating in a
counter clockwise direction. Change feet and now move in a clockwise direction.
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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Slap Cut
Using the sloe of your foot quickly roll your foot over the ball snapping the ball so that it hits the outside
of your foot preventing it from moving. It is a fake pass.
2 1:00 minute sets with a 1 minute rest in between each set.
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Slap Cut Reverse
Slap cut over the ball from inside to outside then from outside to inside.
2 1:00 minute sets with a 1 minute rest in between each set.
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Featured Move-Maradona
Dribble forward place right foot on top of the ball (to stop it) and turn counter clockwise while putting
your left foot on the ball and dragging it to continue the dribble forward. Practice this move for 5 minutes.
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Featured Trick-Sole Roll Step Over Stop
Slap cut the ball then reverse slap cut. Tap the ball between between each foot with the inside of the
foot then sole roll the ball in the direction that were going when you started the trick.
Practice this trick 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) Hold the ball between your ankles and roll the ball over the laces of each foot back and forth.
Keep your feet off the ground (2) Place the ball behind your heel and wedge the ball between your
heel and your bottom. Try to stand up keeping the ball wedged without it dropping to the ground.
Go back down and touch one knee and see how many you can do.