ADDITIONAL TRAINING EXERCISES
7
Minute DAILY DOUBLER Foot Skills
1. Rolls : 4 each foot
1)
Inside Roll
2) Outside roll
2.
Foundation: 4 each foot, alternating feet 2 or 3 touches between moves.
1)
Side to Side Push-Pull
2) Side to Side Step-On
3) Side to Side Front Roll
3.
Pull back and go. Do sequence with one foot then switch; Do 4 times each foot.
1)
Pull, Instep Push
2)
Pull a Vee
3)
Pull & Take with Outside of foot
4)
Pull & Roll Behind
4.
Turns: Go 10 feet, turn 180 degrees. Use 3 touches between turns; 4 times each
foot
1) Pull Turn 3) Outside of foot turn
2) Figure 8 turn 4) Cruyff
5.
Moves to Beat an Opponent: 3 touches between moves; Do 4 times each foot.
1)
Hip Swivel 4) Scotch
2) Betsy 5) Stepover
3) Cap 6) Scissors
6.
Traps: 5 each foot. Trot forward, toss ball up & forward, trap, touch,
pick up & repeat.
1)
Sole ahead
2) Instep cut
3) Outside cut
You
can alternate any of the "Turns" & "Moves ..." with
the additional ones.
Complete 7 minute daily doubler is almost 1,000 touches on the ball, and can
be done
anywhere. When time & space permits, add:
7. Passing. 5 minutes passing against a wall, both feet, both one and
two-touch, instep and inside of feet, include fake kicks. Keep feet moving.
(One touch = kick moving ball. Two touch = trap, then kick.)
8. Juggling. 5 minutes juggling the ball. On alternate days, try to beat your
records for consecutive juggles and total juggles in 5 minutes. Use top of
feet, thighs, head, inside & outside of feet.
9. Fitness. Do 50 sit-ups, 25 push-ups, then stretch.
FAST FOOTWORK DRILLS
1 Inside Roll: Roll the ball across your body from outside to inside with the
inside and sole of the foot and stop the ball with the inside of the other
foot.
2 Outside Roll: Roll the ball across your body from inside to outside with the
outside and sole of the foot and stop the ball with the inside of the same
foot.
3 Side to Side Push-Pull: Tap ball back and forth with inside of feet, tap
ball forward with one foot and pull it back the sole of the opposite foot.
4 Side to Side Step-On: Roll ball to outside with the sole by stepping lightly
on the ball, then tap ball back to the inside with the inside of the same
foot.
5 Side to Side Front Roll: Tap ball back and forth with inside of feet, push
ball slightly forward then pull the ball across your body with the front part
of the sole. (Tap, tap, roll, tap, tap, roll,...)
6 Pull/Push: pull the ball back with the sole, then tap ball forward with the
laces of the same foot.
7 Pull a Vee: pull the ball back the sole of the foot while turning and then
take the ball with the inside of the same foot. (Turn right for left foot;
turn left for right foot.)
8 Pull & Take with Outside of foot: pull the ball back with the sole then
push the ball diagonally forward with the outside of the same foot.
9 Pull & Roll Behind: pull the ball back with the sole of the foot then
pass the ball behind the standing leg with the inside of the foot. Control the
ball with the sole of the other foot.
180 Turns
1 Pull turn: Push ball forward with one foot and pull it back with the other
while turning toward ball and take the ball in the opposite direction with the
inside of the first foot.
2 Figure 8 Turn: Push ball forward, step over ball with one foot, turn toward
ball and take it in the opposite direction.
3 Outside of foot turn: Push ball forward, move past ball and turn toward ball
while taking it with the outside of the foot in the opposite direction.
4 Cruyff: Push the ball forward, fake kick with inside of foot, but instead
pull ball behind the standing leg and change directions.
5 Full Sole Roll: Roll the sole of one foot forward over the ball and to the
outside so the ball stops against your heel. Turn and take the ball with
the sole of the other foot with a Step-On.
6 Scissors : Starting with the ball to one side, step over or in front of ball
so that the ball ends up on the other side of you. Take the ball in the
opposite direction with the outside of the other foot.
7 360: Push ball forward, stop it with the sole of one foot while stepping
past it, turn and drag ball back with sole of other
foot, continue turning all the way around and take the ball with the inside of
the first foot.
8 Kick Over ball: Kick over ball with inside of foot then pull it back with
the sole of the same foot.
MOVES TO BEAT AN OPPONENT
1 Hip Swivel: Fake with inside of one foot by swiveling hips toward ball, then
reverse direction and take the ball with the inside of the other foot.
2 Betsy: Fake with inside of foot nudging ball by dipping shoulder, then take
ball in the opposite direction with the outside of same foot. (explode)
3 Cap: Cut ball with inside of foot slightly backward and take ball ahead with
inside of opposite foot.
4 Scotch: with ball moving, step over and ahead of ball; tap the ball forward
with the opposite foot behind the stepover foot. Explode.
5 Stepover: With ball moving, stepover ball so ball is outside of stepover
foot, turn and take the ball with the other foot.
6 Scissors over ball: Step behind ball as if preparing to take it with the
outside of one foot, then step over the ball and take it with the outside of
the other foot.
7 Rivolino: Same as stepover, but take the ball with outside of stepover foot.
8 Vee: Fake pass with instep (across body), pull ball back with sole and take
in opposite direction with the inside of the same foot.
9 Cruyff: Fake kick with inside of foot, but instead pull ball behind the
standing leg and change directions.
10 Inside of foot cut: Cut the ball across body with inside of foot while
simultaneously stepping over it and take with outside of opposite foot.
11 ¾ Inside of foot turn: Cut ball back with inside of foot, continue turning
¾ of the way around and take the ball with the inside of the same foot
12 ¾ Outside of foot turn: Cut ball back with outside of foot, continue
turning ¾ of the way around and take the ball with the outside of the same
foot
13 Scissors behind ball: Step behind ball as if preparing to take it with
outside of one foot, (Body Swerve) fake, then take
it with the outside of the opposite foot. (easy to learn)
14
Scissors in front of ball: Step behind ball as if preparing to take it with
outside of one foot, then step around front of ball & take it with outside
of the other foot.
15 Double Scissors : Push ball forward, make alternate scissors steps and take
with outside of first foot. (ineffective close to opponent)
16 Reverse Mathews : touch with outside of one foot, step behind and take with
outside of the opposite foot.(body swerve) (Touch 'n go)
17 Front Roll: While moving forward, pull ball across body with sole and take
with outside of opposite foot.
