Xiaobei will share with you today 9 types of workouts to improve ball sense. During training process, we must persevere in each movement for one minute and then rest for 15 seconds before proceeding to next set. exercises. This whole complex of movements takes about 9 minutes, if you do it delicately and skillfully enough, then in these 9 minutes you can touch ball 900 times.
Action 1. Pull ball back and push it with instep of foot.
First, pull ball with soles of your feet,
Then push ball forward with back of your foot.
Pull ball back with sole of same foot
Then push ball forward with inside of your foot.
After doing two sets of instep and inside of foot with one leg,
Do same with other leg.
In one minute
Relax for fifteen seconds and begin next set.
Step 2. Drag ball from southeast to southeast
Alternately use soles of both feet to pull ball towards target.
Move from center point to left flag, then back to center point.
Move forward from center point and then return to it.
Move from center point to right and then back to center point.
In this way, do circuit exercises between several discs with logos.
After completing exercise for one minute, rest for fifteen seconds and begin next set.
Movement 3: Extend foot outward after a V-shape
Start at left disc with logo and pull ball sideways to center point with your left foot.
Then use outside of your right foot to push ball forward towards logo disk in front of you.
With sole of your left foot, pull ball back to center.
Then, with outside of your right foot, toss ball towards right disc.
With sole of your right foot, pull ball sideways towards center.
Then use outside of your left foot to push ball forward towards logo disk in front of you.
With sole of your left foot, pull ball back to center.
Then use outside of your left foot to kick ball towards left discus.
In this way, do circuit exercises between several discs with logos.
After completing exercise for one minute, rest for fifteen seconds and begin next set.
Movement 4: Draw ball inside V-back
Start at left disc with logo and pull ball sideways to center point with your left foot.
Then, with inside of your right foot, push ball forward towards disc with logo in front of you.
With sole of your left foot, pull ball back to center.
Then, with inside of your right foot, toss ball towards right discus.
With sole of your right foot, pull ball sideways towards center.
Then, with inside of your left foot, push ball forward towards disc with logo in front of you.
With sole of your left foot, pull ball back to center.
Then, with inside of your left foot, toss ball towards left disc with logo.
In this way, do circuit exercises between several discs with logos.
After completing exercise for one minute, rest for fifteen seconds and begin next set.
Movement 5: Pull ball back and push ball in and out of foot
Start with front logo disc,
Step back to center point, alternately stepping on ball with both feet.
Then, use inside and outside of your left foot to constantly push ball forward and return to logo area in front of you.
Start with front logo disc,
Step back to center point, alternately stepping on ball with both feet.
Then, use inside and outside of your right foot to constantly push ball forward and return to logo area in front of you.
In this way, do circuit exercises between several discs with logos.
After completing exercise for one minute, rest for fifteen seconds and begin next set.
Step 6. Pull ball back with soles of your feet, kick ball inside and outside foot + kick ball forward
Start with front logo disc,
Step back to center point, alternately stepping on ball with both feet.
Then use inside and outside of your left foot to continuously pick up ball,
Push ball forward with inside of your right foot back near logo disk in front of you.
Start with front logo disc,
Step back to center point, alternately stepping on ball with both feet.
Then use inside and outside of your right foot to continuously pick up ball,
Push ball forward with inside of your left foot back near logo plate in front of you.
In this way, do circuit exercises between several discs with logos.
After completing exercise for one minute, rest for fifteen seconds and begin next set.
Movement 7: Pull ball back with soles of your feet + turn around + push ball forward
Start with front logo disc,
Stepping on ball with both feet alternately, step back to marker plate position behind you.
Then, use inside and outside of your left foot to continuously move ball around disc with logo on back to make a 360° turn.
Finally, use outside of your left foot to push ball forward and return to iconic disk in front of you.
Start with front logo disc,
Stepping on ball with both feet alternately, step back to marker plate position behind you.
Then, use inside and outside of your right foot to continuously move ball around disc with logo on back to make a 360° turn.
Finally, use outside of your right foot to push ball forward and return to iconic disk in front of you.
In this way, do circuit exercises between several discs with logos.
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