smithwaystacked

Foundation Five Warm Up

Using the 80/20 principle, I narrowed the majority of ground ball control movements down to these five.  These must be mastered as they are the foundation for ball striking setup touches, ball protection skills, defender avoidance, and fast controlled dribbling.

Each level requires mastery before moving on to the next.  You may move on to the next level individually without mastering all 5, but do not skip any of them as they are all essential.

Once you fell comfortable with them all its time to move on to COMBOS!

Click for Foundation Combos!

Outside Inside

Outside-Inside, Level 1

Coaching Points

  • Use “3 toes”, pinkie plus 2 to push the ball across

  • Cut the ball with the inside of the big toe back to the middle

  • Keep the hips and shoulders facing forward

  • Repeat

Outside-Inside, Level 2

Coaching Points

  • Use “3 toes”, pinkie plus 2 to push at a slight angle forward

  • Cut the ball with the inside of the foot, making a zig-zag pattern forward

  • Keep the hips and shoulders facing forward

  • Work out 5-6 yards, turn and repeat

V-Pull

V-Pull Level 1

Coaching Points

  • Use the foot closest to the cone

  • Pull the ball ball back with the sole of the foot to the bottom of the “V” shape

  • Push the ball up the other side of the “V” with the inside of the same foot

  • Grab the ball with the opposite foot and repeat.

V-Pull Level 2

Coaching Points

  • Push the ball with a little more pace up the other side,

    so you are making forward progress now.

  • Grab the ball with the opposite foot and repeat

  • Work 5-6 yards, turn and repeat

Toe Under

Toe Under Level 1

Coaching Points

  • Play the ball sideways with your “3 toes”

  • Use the Sole of the SAME foot to flick the ball back to the center

  • Set the foot straight down, and push the ball with the outside of the opposite foot

  • Repeat

Toe Under Level 2

Coaching Points

  • Same as Level 1 but make angled progress forward

  • Repeat out until 5-6 yards, turn around and repeat

Pull Behind

Pull Behind Level 1

Coaching Points

  • Setup with the ball under the sole of the outside foot.

  • Hips and shoulders at a 45 degree angle

  • Pull the ball backwards till  it’s behind the support leg

  • Play the ball behind the leg with the inside of the same foot

  • Quickly turn the body to face up the other side of the “V”

  • Grab the ball with the sole of the opposite foot and repeat

Pull Behind Level 2

Coaching Points

  • Same Main points as Level but adding the 2 below

  • Play the ball behind the leg with the inside of the same foot, but with more pace so you make forward progress.

  • Grab the ball with the sole of the opposite foot and repeat out 5-6 yards

  • Turn and repeat

Sole Role Tap Step

Sole Roll, Tap, Step, Level 1

Coaching Points

  • Roll the ball across your body with the sole of your foot

  • Cross your leg as you do it

  • Tap the ball with the sole of the opposite foot

  • Step down with the same foot

  • Pick the foot up and start the next sole roll across and repeat

Sole Roll, Tap, Step, Level 2

Coaching Points

  • Same as Level 1 but with these additions

  • Work at a slight angle each time to make forward progress

  • Zig-Zag out 5-6 yards, turn and repeat