Perform each skill for a total of 60 seconds
Complete each skill 2-3 times
Count how many times you perform the skill within the time limit
Watch the demos in the video for set up tips and coaching points on how to perform the skill.
Ball Mastery Program
* For the Toe Tap-Bells Alternate, perform 6 toe taps, then switch to 6 bells.
A perfect location for setting up these activities is a hallway, the sideway, or a garage. If you don't have cones to mark out an area, use household items like waterbottles, shoes, or toilet paper rolls.
Passing & Receiving Program
The full area required for this activity will be a space about 2 yards long with a hard surface (wall, stair, ladder) to bounce the ball off of.
When it comes to juggling, it is just as much about developing a mental toughness as it is the ball control.
The key component for this juggling program is that you are able to control the movements of the ball versus the movement of the ball is controlling you.
Fast Feet & Balance Program
All of these activities can be completed inside a 1x1 yard box. If you have tape or chalk, set up a cross + on the ground.
Pro Tip: To make these exercise more effective, pump your arms back and forth as fast as you can as if you were running. This will help with the muscle memory.
All of these exercises are body weight exercises and require very little equipment.
Complete 10 - 12 repetitions of each exercise for 3 rounds (take a 60 second rest in between each set).
If you are looking for more of a challenge, find household item to use as a weight (Laundry Detergent, Backpack, Bottled Waters).