Inside outside
Quick touches with the inside and outside of your feet. Keep your toes pointed and work in a zig zag pattern up the pitch.
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U turns
Improve your balance with the ball mastery exercise. With the ball in front of you, extend the leg and bring the ball back with the sole of the foot. Touch the ball with the inside of the foot pushing it behind the standing foot.Touch the ball forward in front with your laces. Repeat up the pitch.
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3 outside 1 inside
This exercise is all about quick touches! Take 3 touches with the outside of the foot and then 1 with the inside of the other foot. Make sure the touches are close together and work in a zig zag pattern up the pitch.
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Inside outside roll
Ball Mastery exercise focusing on quick touches. Roll the ball into the inside of the opposite foot. Perform a quick inside and outside moving the ball away and then roll across again. Repeat up the pitch on with quick touches and rhythm.
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Openers
With the ball in front of you at a slight angle, bring the furthest foot from the ball across the body. Pull the ball back, rotate and push the ball out with the inside of the same foot in a V shape. Key is the rotation of the hips and the ball should work in a “V” shape up the pitch.
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Jump Backs
With the ball in front of you at a slight angle, bring the furthest foot from the ball across the body. Pull the ball back, rotate and push the ball out with the inside of the other foot in a V shape. Key is the rotation of the hips and the ball should work in a “V” shape up the pitch.
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Shuffle
A standing practice to get those feet moving. Tap the ball with the toes of each foot moving to the side of the ball slightly in front. Then tap the ball with the foot furthest away behind the standing leg. Then work your way back across repeating the motion. Try to keep the ball still and just move the body building up speed and rhythm.
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Zig zag practice inside rolls
Set up 6 cones in a zig zag formation. Starting at the base, drive in to the first cone, roll the ball across your body and plant your foot driving with the outside of the opposite foot to the next cone on the other side. Continue working up the zig zag.
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Zig zag practice double outside cuts
Set up 7 cones in a zig zag formation. Starting at the base, drive into the first cone and first outside cut to stop the ball. Very quickly touch again with the outside exploding to the next cone on the other side. Try to make the touch at least 1 metre and continue working up the zig zag.
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Zig zag practice inside cuts
Set up 6 cones in a zig zag formation. Starting at the base, drive in to the first cone, cut the ball across your body and plant your foot driving with the outside of the opposite foot to the next cone on the other side. Continue working up the zig zag.
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