7 Minute Footwork Workout
(7 minutes a day to
excellent footwork)
2 Rolls (4 each foot)
1) Inside Roll
2) Outside roll
3 Foundation (4 each foot, alternating feet 3 touches between moves)
1) Side to Side Push-Pull
2) Side to Side Step-On
3) Side to Side Front Roll
4 Pull back and go.
Do sequence with one foot then switch (4 times each foot )
1) Pull, Instep Push
2) Pull a Vee
3) Pull & Take with Outside of foot
4) Pull & Roll Behind
5 Turns: Travel 10 feet turn 180 degrees use 3 touches between turns (4
times each foot)
1) Pull Turn
2) Inside of foot turn
3) Outside of foot turn
4) Cruyff
5) Stepover Turn
6 Change of direction with fakes, 3 touches betweens turns (4 times each
foot)
1) Hip Swivel
2) Mathews
3) Cap
4) Stepover
5) Scissors
6) Rivolino You can substitute any of the "Moves to Beat an Opponent".
The Complete Seven Minute drill is more than 575
touches on the ball. Spend another ten minutes passing against a wall, both
feet, both one and two-touch, instep and inside of feet, include fake kicks.
Keep feet moving and work on accuracy.
Spend ten minutes juggling the ball trying to get 100 consecutive juggles.
Do 50 to 100 sit-ups, then stretch.
Try to do complete workout every day. This workout can be done anywhere that
there is little danger of breaking things, for instance in a basement, playroom
or outside.