Football/Soccer Session (Moderate): Ball Mastery Workout

Ball Mastery Workout (20 mins)

Setup

Have 4 cones/ markers set out 4 steps from each other to make a square.

For the most part you'll only be using 3 of the cones which make a triangle facing foward ( ignoring cone behind you)

Each exercise you do for 1 minute and then rest for 15 seconds before moving onto the next. You will complete this two times.

Instruction

1. To start with, Pull Back Laces, Pull Back Inside using alternating feet. standing in middle of square

2. Toe Taps forward and back to the 3 cones. Forwards to cones backwards to middle

3.Toe Taps forwards, roll/ tap/ slide to sides

4. Pull back, outside of foot explode to cone (using both feet depending on side you're leading towards)

5. Pull back, inside of foot explode to cone ( using both feet depending on side you're leading towards)

6. Drag back, outside/ inside explode to middle cone only pull back( work from center to middle cone; both feet)

7. Drag back, outside/ inside and switch foot pull back ( same as #6 regarding cone and feet)