FOUNDATION- stand with feet shoulder width apart with slightly bent knees and pass ball back
and forth between feet using the inside of each foot. focus on toes up and heels down when making contact. Try not to bounce.
the goal is to be able to do this without looking down at your feet while doing it.
OUTSIDE-INSIDE-OUTSIDE-INSIDE. 1st touch is with the outside of either foot(little touch) 2nd
touch is with the inside of the same foot (big touch across body). 3rd touch is with outside of other foot( little touch)
4th touch is the inside of same foot (big touch across body). then repeat from first touch.
RIGHT FOOTED TRIANGLE- start with the ball under your right foot. have your feet shoulder
width apart with the right foot 1 step in front of the left. Pull the ball straight back with the right foot. once the
ball is even with the left foot touch the ball over with the inside of the right foot and pass the ball back to where
the ball started from with the inside of the left foot. The passing lines should resemble a triangle
LEFT FOOTED TRIANGLE- same setup as a right footed just start out with the left foot
RIGHT FOOTED L- starting from foundation. with ball in motion trap it under your right foot and
pull it back in your stance further than your left foot and using the inside of your right foot pass the ball behind the left
foot. Let the ball clear the left foot before catching it. After catching it return to foundation and repeat steps.
LEFT FOOTED L- same steps as Right footed L except you trap with left foot.
LEFT SOLE ROLL- starting from foundation. touch ball 3 times with each foot. touch the ball towards
your left foot using the inside of the right. place the sole of the left foot on the ball and roll the ball ACROSS your body.Your
left leg should cross your right. focus on rolling the ball with enough force (not too much) to get it across your body. recieve
the ball with inside of the right foot and resume foundation. Repeat steps
RIGHT SOLE ROLL- same steps as left sole roll except you put right sole of foot on ball and roll
it across your body to the left foot.
PULL-PUSH- start with ball 1 step in front of either foot. Pull the ball back with the
sole of foot and push it back with the toe box (the area from the bottom of your laces to the tip of your shoe) NEVER losing
contact with the ball. If you can hear the push part then your not pushing your striking. Do this 10X and switch feet
PULL A V- start with the ball in front of either foot. If it's in front of the left foot
then you'll reach across with right foot using the sole of your foot and pull the ball into the center of your stance(at an
angle) and then push the ball out in front (at another angle) the pull/push angle should resemble a V. Do this 10X and
switch feet.
Combinations
1) Right footed L from foundation into a Left footed sole roll
2) Left footed L from foundation into a Right footed sole roll.
3) Right footed triangle from foundation into a Left footed L back to foundation
4) Left footed triangle from foundation into a Right footed L back to foundation
5) Left footed sole role from foundation into a Right footed L back to foundation
6) Right footed sole role from foundation into a Left footed L back into foundation
7) Left footed V-pull from foundation into a left footed L back into foundation
8) Right footed V-pull from foundation into a Right footed L back into foundation
9) Left footed sole roll from foundation into an outside-inside-ouside-inside into a Right footed L back to foundation
10) Right footed sole roll from foundation into an outside-inside-outside-inside into a Left footed L back into foundation
10 minute workout
Foundation - 1 minute
15 seconds rest
Outside-inside-outside-inside- 1 minute
15 seconds rest
Foundation to outside-inside-outside-inside- 1 minute
15 seconds rest
Right and Left footed triangle from foundation- 1 minute
15 seconds rest
Right and Left footed L from foundation- 1 minute
15 seconds rest
Right and Left footed sole roll from outide-inside-outside-inside out of foundation- 1 minute
15 seconds rest
Right and Left footed L from a sole roll out of foundation- 1 minute
15 seconds rest
Foundation- 1 minute
Estimated touches: 600-1000 touches
