Ball Mastery refers to being in complete control of the soccer ball. This workout comes direct from my good friend Ross Gourdie, a Youth Academy Director at Greenock Morton Academy over in Scotland. He has his 10-12 year olds doing this workout 3 times a week in practice as a warm-up and also performing the exercises 2-3 times at home on their own.
In the video, I only have the players doing the trainings for 30 seconds each. In your backyard, try to go for 1 minute on each exercise then take a 15 second rest where you walk and dribble the ball at the same time. These 10 workouts can yield 2000-2500 touches in a 12 minute window, and leave you sweating buckets as you will see here.
Top 10 Ball Mastery Exercises
- Toe Taps- Perform as many toes taps as you can in 1 minute, lightly touching the top of the ball with your toe, standing in one place.
- Foundations- Sometimes referred to as “Bells” or “Penguins”. Knock the ball back and forth with the inside of your feet staying in one place. Keep knees bent and feet moving quickly.
- Pull-Push Laces- Start with your foot on top of the ball and pull back, lock your ankle and have a light touch with your laces. Repeat alternating feet.
- Left Foot Triangles- Start with your left foot on top of the ball, pull it back towards you, touch it across your body, then use your right foot to send it diagonally across your body making a triangle. Repeat. Remember to bounce on your plant foot.
- Right Foot Triangles-Start with your right foot on top of the ball, pull it back towards you, touch it across your body, then use your left foot to send it diagonally across your body making a triangle. Repeat. Remember to bounce on your plant foot.
- Balance Training Left Foot (Recovering Rest period)- Start with Left heel on the ball, roll back to touch with toe, roll outside and inside.
- Balance Training Right Foot (Recovering Rest Period)-Start with Right heel on the ball, roll back to touch with toe, roll outside and inside.
- Pull Backs- Pull the ball back with your right foot and knock it behind your plant foot to change direction. Repeat alternating between right and left foot.
- Inside/Outside- Sometimes referred to as big toe/little toe.
- V’s- Pull back with sole of right foot, touch forward with instep of right foot. Repeat alternating from right side to left side.
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I hope you guys enjoy this video training. Make sure to work hard for the whole 12 minutes, this is a great way to get your touches in and increase your fitness on the ball. You may notice you start to get winded a few minutes into the training, try to stay mentally sharp and focused so you get the most out of your training. This should become part of your training regimen that you are doing 3-4 days a week. My vision for ball mastery training is that it become like brushing your teeth, meaning you can touch the ball and do the exercises without having to really think about it because it’s part of your muscle memory. Much like brushing your teeth.
Get out there and train.