BALL WORK

Juggling Progression: (the juggles do not have to be in a row)

1.     50 juggles with right foot

2.     50 juggles with left foot

3.     50 juggles with both feet

4.     50 juggles with thighs

5.     50 juggles with any part of the body.

Passing Progression:

(Individual against wall or with partner)

1.     5 yds – 1 touch

2.     10 yds – 1 touch

3.     10 yds – 2 touch (receive with different surfaces)

4.     15 yds – 2 touch (coming to ball and receiving)

5.     30 yds – 2 touch driven balls (w/partner)

6.     30-40 yds – 2 touch lofted balls (w/partner)

Dribbling Progression:

(Individual work – 5 min at each phase)

1.     Inside/Outside of foot, tight touches, across width of field, at a speed that allows you to touch the ball every step.

2.     Cut the ball – use inside and outside of foot to change directions.

3.     Volley ball 20 ft in the air, settle into space, and sprint w/ball for 10 yds.

4.     Running w/ball at speed across width of field.  Use laces to push the ball forward.  (this mimics your natural sprinting/running motion)

Repeat 5 times.

*** I am attaching a link that will show different moves to help develop technical ability.  I want you to choose 3 moves a day and work on them for 5 min each.  Here is the link:

http://www.dfwtornados.org/homework.htm

If you do not have access to a computer, please add 15 min to your ball workout.

BALL WORK (cont’d)

Wall Series

(use any surface that will send the ball back at a good pace)

I.  Distance from the wall 3-4 feet

1.     Inside of foot – 1 touch x 25 (both right and left)

2.     Inside of foot – 1 touch x 25 (both right and left)

3.     Instep – 1 touch x 25 (alternating feet)

4.     Inside of foot – 2 touch – receive w/ right, play with left x 25

5.     Inside of foot – 2 touch – receive w/left, play with right x 25

6.     Inside of foot – 2 touch – receive w/right, play with right x 25

7.     Inside of foot – 2 touch – receive with left, play with left x 25

8.     Instep – 2 touch – receive with right, play with right x 25

9.     Instep – 2 touch – receive with left, play with left x 25

10.                          1 bounce off wall inside of foot x 25 (try to establish a rhythm)

11.                          1 bounce off wall instep x 25

12.                          1 bounce off wall alternate feet x 25

II.  Distance from the wall 10-15 yds

1.     2 touch:  instep strike w/ right, receive with inside of left foot x 25

2.     2 touch:  instep strike w/ left, receive with inside of right foot x 25

3.     1 touch:  instep drive x 25 (continuous)

4.     Instep drive, follow quickly, receive and turn, dribble back to start

10 reps.  (use both feet, vary serves on ground and in air)

III.  Distance from the wall 20+ yds

1.     Chipped or lofted ball x 10 right foot

2.     Chipped or lofted ball x 10 left foot

3.     Serve a low driven ball, charge hard, receive and dribble to wall.

Jog back to start x 10 right foot

4.     Serve a low driven ball, charge hard, receive and dribble to wall.

Jog back to start x 10 left foot

5.     Serve a high ball, charge hard, receive with body and control it.

Jog back to start x 10 alternate feet

6.     Serve a high ball, receive and turn, dribble quickly back to start.

 10x alternating feet.

*Focus on 1 section a day.  Each section will take approx. 30 min.