Practicing 1000 ball touches is a moderate workout that requires a certain amount of time. The actual workout time depends on speed of your movement.

Football technique is a process of gradual accumulation, and only through long practice can you constantly improve your technical level.

**Tip.** **Take a 15 second break** after each set and a **60 second break** after each set. Try to maintain touch frequency as quickly as possible.

**1. Forefoot touch**

Touch ball according to rhythm left and right, left and right, each group **20** times, 3 groups in total.

**2. Kick with right foot**

Height below knee is controlled, each group touches ball **20** times, only one group.

**3. Alternately touch ball with inside and outside of foot**

Pushing ball with back of foot outward, hit inside of foot, **4** groups, 20 times each.

**4. Left foot dribbling**

Control height below knee, just one set, touch ball **20** times.

**5. Touch ball with inside and outside of your right foot**

Practice battle ball with your right foot outside and inside only, **4** groups, **20** times each.

**6. Hit ball with both feet**

The bounce height of ball is controlled at waist height, **1** group has a total of **40** times.

**If you're not very experienced, you can split into smaller groups, like 20 or 10 times. **

**7. Kick with right foot**

Hit ball with one foot with right foot, height controlled from waist up, just one group, touch ball **20** times.

**8. Left foot strike**

To same standard, hit ball with your left foot and touch ball **20** times.

**9. Pull ball back with your left and right foot**

Perform **5** pull-ups in groups with left and right legs, respectively, with group consisting of **20** times.

**10. Dancing **

Practice juggling ball high above your head with **20** touches.

**11. V-stroke**

After pulling ball back with forefoot of touching leg, ball is then released by outside of foot. Then pull back ball and soak it with inside of your foot.

Exercise **3** groups with left and right legs respectively, each group **20** times.

Touch ball with both feet, push ball with inside of your foot, then quickly pull it back, then switch legs to practice. There are **3** groups in total, each **20** times.

**12. Quick forefoot touch **

Quickly tap ball alternately with front of both feet for a total of **5** group exercises, each group **20** times.

**13. Inner foot**

Quick kick with inside of foot, **5** group exercises, **20** reps per group.

**14. Turn outward and inward**

While dribbling, pivot your body towards outside of your skating foot while hitting ball with outside of your skating foot to complete turn. Then move with ball again and directly use inside of foot to break ball to complete turn.

Do **3** groups (**10** reps each) for left and right legs.

**15. Pull ball and turn around**

While moving with ball, pull ball sharply back with ball of your forefoot, and then connect with a pivoting motion. **10** reps per set, for a total of **3** sets of exercises.

**16. Pull ball horizontally with sole of your foot**

Use soles of your feet to practice pulling ball left and right. 2**0** times per group, **3** groups for left and right legs.

**17. Brazilian style dribbling**

Pick ball up with ball of your foot before touching ball and alternately touch ball by moving forward and backward with both feet. Each set is **20** times, for a total of 4 sets of exercises.

**18. Hit ball**

Finally, we've finished practicing bouncing ball with a total of **40** touches.

**Insist on touching ball for more than 1 week** which may result in some improvement in ball control and ball feel. The actual training volume can gradually increase or double with skill, and even reach 10,000 first touches.

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