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. (PDF session #1)
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Toe Touches
Lightly touch the ball with the bottom of your foot while alternating feet.
2-1:00 minute sets with a 1:00 rest in between each set.
Toe Touches Speed Change
Lightly touch the ball with the bottom of your foot while alternating feet. Increase and decrease
the speed every few seconds.
2-1:00 minute sets with a 1:00 rest in between each set.
Toe Touches Circle The Ball
Lightly touch the ball with the bottom of your foot while alternating feet. Circle completely around the ball
then circle in the other direction. 2 1:00 minute sets with a 1:00 rest in between each set.
Toe Touches Forward & Backward
Lightly touch the ball with the bottom of your foot while moving the ball forwards alternating feet. Return
with toe touches moving the ball backwards back to where you started.
2 1:00 minute sets with a 1:00 rest in between each set.
Toe Touches Around the Box
Start at a cone with toe touches (you set the number) Move to the next cone with forward toe touches.
Continue around the entire box (stopping at each cone for toe touches. After going around the box twice,
go the other direction around the box using backward toe touches from cone to cone. Twice around the box.
Featured Move-Cruyff
Using the inside of your foot pull the ball back between your legs to reverse direction.
Practice this move for 5 minutes.
Featured Trick-Toe Touch Dance
Lightly touching the ball. 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.
(1) Ball between the knees and do crunch sit ups (2) Heels off the ground roll the ball under your legs
with your hands. (3) Same as previous but now roll the ball in between the legs.
2 1:00 minute sets with a 1:00 rest in between each set.
