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 Side Out Side
Dribble the ball using the inside of the foot then the outside of the foot as you move the ball forward.
Short chops at the ball. Dribble for a few yards, turn and dribble back to the starting point.
2 1:00 minute sets with a 1 minute rest in between each set.
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Outside Push Pull Across
Dribble forward in a zig zag pattern. Push the ball out with the outside of the foot, then with the same foot
sole roll the ball back towards you and push the ball out with the other foot. Dribble for a few yards, turn
and dribble back to the starting point.
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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Tap Tap Drag
Dribble forward with a tap between each foot then drag the ball across your body using the sole of your
foot and repeat with other foot. Dribble for a few yards, turn and dribble back to the starting point.
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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Tap Tap Pull
Dribble forward touching the ball twice and sole the ball back repeat with opposite foot. Dribble for a few
yards, turn and dribble back to the starting point.
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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Featured Move-Snake
Dribble the ball with the outside of your foot moving forward. Fake as if you are pushing the ball to the
outside and quickly slap the ball with the inside of the foot to move the ball to the inside.
Practice this move for 5 minutes.
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Featured Trick-Fake Pass With A Twist
Fake pass by using the sole of your foot then dragging the ball back and twisting to catch the ball
with the same foot. 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.
