Improving your Foot Skills
1. Foundation
Basic Instructions:
1. Using the inside of both feet, lightly kick the ball back and forth.
2. Start slowly and try to feel the ball with your foot.
3. Don not “kick” the ball but lightly touch enough to change its direction causing it to go back to
the other foot.
4. The ball should never stop and your body should stay in a stationary area.
5. Do not move around!
6. Remember to “feel” the ball.
Challenge Yourself:
When you can do the basic drill successfully 40 plus touches try this while doing the above drill.
Using your right foot, lightly kick the ball forward and to the left without your body moving
forward. Extend your left leg/foot and bring the ball back to you using the palm of your left foot.
When the ball is again directly below you continue to kick the ball back to your right foot never
stopping the ball. If you can do it, you’re good! Now you can reverse the direction, use your left
and gently kick the ball forward and to the right, extend right leg and bring ball back with the
palm of your right foot. You’re GREAT if you can do this!
2. Foundation with Side Roll
Basic Instructions:
1. Begin by doing the Foundation Drill.
2. Place the right foot on the top portion of the ball and roll it over the ball, making the ball roll to
the left. DO NOT KICK or PUSH THE BALL.
3. Continue moving your right foot past the ball placing it on the ground.
4. Skip or shuffle your feet to the left and then stop the ball by trapping it with the left foot.
5. Continue motion by doing the Foundation.
6. Now, use your left and roll it to the right by placing your left foot on the top portion of the ball.
7. Continue going back and forth, do the Foundation between moves.
Challenge Yourself:
Don’t let the ball stop and go faster.
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Improving your Foot Skills
3. Step On
Basic Instructions:
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Assume an athletic position (knees bent, weight on the balls of the feet, shoulder width apart).
Using your right foot softly step on top of the ball.
Move your foot to the outside while maintaining contact with the ball.
As your foot moves down and around the ball, the ball should move towards your left.
Very lightly nudge the ball to your left with your right foot.
Trap/stop the ball with your left foot.
Repeat with the right foot ten times before switching to the left.
Challenge Yourself:
Speed up and switch foot on step every time, Good Luck!
4. Push Out – Pull In
Basic Instructions:
1. In an athletic position gently push the ball using the laces portion of either foot.
2. Switch feet and pull the ball in towards you using the sole of the opposite foot.
3. When the ball is directly below you using the same foot in which you pulled it back now push it
out using the laces portion of the foot.
4. Switch feet again and pull it back as before.
5. Continue rotating feet. Remember push out with the same foot that you pulled it in.
Challenge Yourself:
Increase the speed and slowly rotate your body as you do the drill.
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Improving your Foot Skills
5. Circle Hop L/R
Basic Instructions:
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Start by placing the ball approximately 12” in front of you.
Tap the ball lightly with the inside of your right foot.
Hop on your left foot and rotate your body to the left.
Tap the ball again with your right foot.
Continue the hopping and tapping in circular motion until your left leg is tired of hopping.
Reverse the drill, kick with the inside left and hop on the right, go to the right.
Remember to stay in one position.
Challenge Yourself:
Do the same drill using the outside of your foot. Go left and right, Good Luck!
6. Pulling the “V”
Basic Instructions:
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Begin by doing the Foundation, but face a little to the right, 45 degrees.
Using the inside of the right foot, lightly pass the ball a little forward.
Extend the left leg/foot, stop the ball with the sole of the left foot and pull it back in one motion.
When the ball returns allow your left foot to go behind the ball and turn to the left 90 degrees
from where you began.
5. Do the Foundation once to regain control.
6. Pass forward with the inside of the left foot and return the sole of the right.
7. Continue back and forth.
Challenge Yourself:
Speed up and remove Step 5.
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Improving your Foot Skills
7. Full Sole Roll
Basic Instructions:
1. Place the ball slightly in front of either foot.
2. Put your heel on top of the ball with your toes pointing straight up.
3. Roll the ball towards you allowing the sole of the foot to roll with th e ball until your toes are on
top of the ball.
4. Reverse the direction and roll the ball back in front of you until only your hell touches the ball.
5. Do it 10 – 15 times and reverse feet.
Challenge Yourself:
As you’re doing Step 4 allow your heel to go completely over and around, leaving the ball
stationary next to the back of your heel.
8. Step Over
Basic Instructions:
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Move the ball forward using the Foundation Drill.
Step completely over and around the ball.
Pivot around the ball.
Go directly into the Foundation, go the opposite direction.
Challenge Yourself:
Increase your speed and reduce the number of touches between each direction change.
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Improving your Foot Skills
9. Roll Behind the Leg
Basic Instructions:
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Start with the Foundation.
Gently roll the ball slightly forward.
Using your right sole roll the ball straight back behind the standing leg.
Tap the ball to the left with the inside of your tight foot.
Pivot to the left while standing on your right foot.
As your left leg comes over the ball, trap it with your left sole and go into the Foundation move.
Challenge Yourself:
Do drill with weaker leg/foot.
10. Dancing with the Ball
Basic Instructions:
1. Roll the ball backwards, using the ball of your foot.
2. Alternate feet.
3. Continue to move backward taking the ball with you.
Challenge Yourself:
As you move backward, change directions left and then to right.
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