10 Minute Ball Mastery Workout

If you can find ten minutes in your day to practice your touch skills, this video is packed with tips to make them count. This is the first of a seven-day program by 7mlc. These exercises don't need a lot of space, demonstrated here within a 4 by 4-metre box.

Inside foot U

Starting with the soul of your foot, create a U shape around a cone or object. Pass the ball to one side, bring it back and cross with the inside of your foot to repeat on the opposite side. Do this for 60 seconds.

Outside foot U

A variation of the previous, but this time use the outside of your foot to pass the ball around your object. Starting with the soul of your foot, create a U shape around a cone or object. Pass the ball to one side, bring it back and across with the outside of your foot, and repeat on the opposite side. Do this for 60 seconds.

Inside foot V Cut

Drag the ball back toward you with the soul of your foot, then touch to the other side of the object from the inside of your foot before bringing it back with your other foot. Again, do this for 60 Seconds - Go.

Outside Foot V Cut

Make the same V, but this time use the outside of the same foot to push into the opposite side of the V. Bring it back with the opposite foot and do this again.

Alternate Foot V Cut

This time we switch feet on the pullback, using the opposite foot to pass to the other side of the object. Retrieve the ball with your outside foot, switch feet to extend the V in the opposite direction.

L Drag U

Create the U drag from the early steps, passing the ball behind your standing leg, and then switch feet to extend the U.

Sole Square

Use only the souls of your feet to roll the ball in a square shape around your object. Do this for 30 seconds, then change direction for another 30.