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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Out Of The Air (Cradle)
Throw the ball up in the air and cradle it with the instep of your foot as the ball comes down towards the ground. Try to meet the ball with your foot about waist height to absorb the impact of the ball. 2 1:00 minute sets with a 1 minute rest in between each set.
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Out Of The Air (Sole Trap)
Throw the ball in the air and just as it hits the ground use the sole of your foot to stop the ball.
You should end up with the sole of your foot on the top of the ball with good balance ready
to move the ball quickly in another direction.
2 1:00 minute sets with a 1 minute rest in between each set.
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Thigh Chest Head Trap (Cradle)
Throw the ball and juggle once (or a number of times depending on the skill level) and trap
the ball out of the air using the instep of the foot. Progress: Off your chest then use the sole
of your foot to trap it out of the air. Cradle the ball with your foot.
2 1:00 minute sets with a 1 minute rest in between each set.
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Thigh Chest Head Trap (Sole)
Throw the ball and juggle once (or a number of times depending on the skill level) and trap
the ball out of the air using the sole of the foot. Progress: Off your chest then use the sole of
your foot to trap it out of the air. Off your head then cradle out of the air.
2 1:00 minute sets with a 1 minute rest in between each set.
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Cryuff Out of The Air
Throw the ball up in the air and as it comes close to the ground reach your foot around the
ball and execute the cryuff move as the ball reaches the ground. Off your head then cradle
out of the air. 2 1:00 minute sets with a 1 minute rest in between each set.
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Featured Move-Step Over
Step over the ball (across your body) and turn back towards the ball pushing it with the outside
of the foot you just stepped over the ball with. Practice this move for 5 minutes.
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Featured Trick-Flick With The Outside Of The Foot
Using your foot, roll the ball towards your foot and use the outside of the foot to draw the ball up in the
air and catch it with your hands. Practice this trick for 5 minutes.
Fun Fitness With A Ball 3 sets of each exercise for 30 seconds/set with
a 1:00 minute rest in between each exercise.
