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Fast Feet Exercises

Very important note: All of these exercises should be practiced with both feet!

  What What to do What to Think About
1 Tops Step up and put the sole of your right foot on the ball, followed by the left foot. Keep your eyes up, and practice seeing the ball out of the bottom of your peripheral vision.
2 Foundation Send the ball between your left and right feet. Same as above - work on keeping your eyes mostly forward.
3 Foot Rolls Place the sole of your right foot just to the right of the top of the ball. Roll your foot left, keeping the ball in contact with your foot. Do ten rolls and then switch to the left foot. Get used to the feel of the ball at your feet, and using the soles of your feet to control it.
4 Pull Back With sole of right foot on top of ball, pull the ball back and trap it with the right foot. Do ten pull backs with your right foot, and then do ten with your left.
5 Cross Pull Back With sole of right foot on top of ball, pull the ball back to the left instep. Repeat this move with the left foot first and set up a rhythm as your alternate feet.
6 Pull the V Start with the ball in front of you. Put the sole of your right foot on it and pull the ball back toward yourself. Then using your right foot, send the ball across to your left foot. Send the ball with your left foot back to the starting point, and repeat. Imagine a triangle with your feet being the base, and the "neutral position" of the ball being the top of the triangle.
7 Pull the L Start with ball in front of you. Pull back just like the V move, and pass the ball behind your standing leg. Repeat with the other foot. When a defensive player is rushing you, the ability to pull the ball in and play it to the side will allow you to escape pressure.
8 Chop Place the ball in front of you. Using inside of right foot, cut the ball to the left and inward toward your body.Play the ball away to the left. In doing the chop move, you'll want to play the ball away from pressure make a small pass to yourself at 45
9 Step Over 180 Step over ball, turn 180 and take ball away with the outside of foot. Imagine that you want to change directions quickly. This move lets you do it without exposing the ball.
10 Skip Touches With ball in front of you, begin by touching the ball forward with the (right) front foot which you then plant on the ground and do a little skip step. Touch the ball forward with your left foot, and then alternate skipping and touching the ball forward. Taking small "stutter" steps before attacking a defender works to make it difficult for him to guess your rhythm, and sets you up to make sudden changes of direction as you attack.

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