Empire USA Individual Ball Workout

Ball Work

This workout can be completed on all days off and only requires a ball and a 4x4 space.

Individual Work Out

Juggling

1. 50 touches each with feet, thighs, head (if space permits)

2. Set of 15 push ups, 15 sit ups

Footwork Exercises

Do a footwork exercise for 1 minute straight then a set of 15 push ups and 15 sit ups between exercises. Continue this pattern for all four exercises:

1. Triangles - Push ball from 1 foot to the other, second touch is out in front of the first foot, third touch is pulling back and starting all over. The pattern of ball movement is a triangle.

2. Stop and cut - Push ball to one side with the outside of your foot, stop the ball with the same foot, and then explode with a quick touch back the other way with the outside of your opposite foot.

3. Fast feet/Toe Touches - Roll the ball back and forth between both feet at a high speed while keeping your head up.

4. Sole role stop - Roll the ball with the sole of your foot from side to side alternating feet, draw letters of the alphabet with the ball.

Juggling

1. 50 touches each with feet, thighs, head (if space permits)

2. Set of 15 push ups, 15 sit ups

Dribbling

1. 2 Cones 4 yards apart, dribble at cone, 180 degree outside-turn.   (5 times each foot=total of 10 outside turns per)

a. Inside foot chop

b. Outside foot chop

c. Pullback

d. Cryuff

Wall or Partner Work Out

Passing/Receiving

1. 1-touch passing on the floor (10 yards, 2 minutes)

2. 2-touch passing on the floor (10 yards, 2 minutes)

3. Half turns off the wall...turn and play

- receive right, play with right, receive left play with left 15 times each

- receive right, play with left, receive left play with right, 15 times each