Exercise #1 : Fundamental Foot Shapes
Develop the ability to open the foot
Same foot Inside V : Switch foot Inside V
T-shape : Learn to lock the foot in and out : Develop balance, foot dexterity, strength and flexibility.
Exercise #2 : Elevated Ball Mastery
Develop the ability to lock the foot down :
Top of the Foot Juggles [To Self] : Sit Down 6-2s : Standing 6-2s
Exercise #3 : Fundamental 'On the Ball' Technique
Rebound surface : Inside Bounce Pass
Exercise #4 : Fundamental Agility Patterns
Exercise #5 : Combine Agility with 'On The Ball' Technique
AP#2 : AP#3 : Inside Bounce Pass
Exercise #6 : Lay-off an elevated ball
AP#2 : AP #3 : Top of the foot Lay-off of an Elevated Ball
Exercise #7 : Develop the VAAD Process
Game : VAAD Beep Test : Rebound Version #1
When you know the exercises : Do the Full Session
(in one-go, or do multiple circuits, or combine 2 or more sessions)
Find your level.
Do the full Session : With some help : Includes Demos / instructions
One set : 1 Min on : 30 seconds off
Do the full session : Minimal help : A snapshot then just visual Guidance.
One set :1 Min on : 30 seconds off
Change the length of sets, length of reps, and the number of sets so that level 10 is very difficult to attain.
Full Actual Mini Session (1 Full Circuit)
Take a look at what a mini session (1 full circuit) might look like.
If you want to do more....