Name: Playbook - Mo Ali - W2/D1 Ball Mastery workout 1
Uploaded: 2021-01-18T11:48:13.472Z
Duration: 40 min
Description: W2/D1 Ball Mastery workout 1

Let’s get started. Do a quick warmup before you start and then let’s jump into it. Shoot me a message after your workout to let me know how it went.

Perform all 10 exercises for 30 seconds with 30 second break in between each.

Perform quick toe taps on the ball. Simultaneously throw up tennis balls (1 from each hand) and catch them in the opposite hand.

Tennis ball toe taps

Perform quick outside foot taps on the ball using your right and left foot. The weight of your touch is key.

Outside foot touches

Slide the ball from one side to the other. Simultaneously bounce and catch a tennis ball each time you switch sides.

Tennis ball slides

Dribble using your laces up to the cone then using the bottom of your foot drag the ball back to start position.

Dribble forward & drag back

Dribble under the rope while keeping tight touches with your right and left foot.

Under the rope

Scoop the ball up over the rope and then back to the beginning position.

Over the rope

Using only your right leg carry the ball around the pole with small touches. Keep a stable balance on your planting foot.

Around the pole right foot

Using only your left leg carry the ball around the pole with small touches. Keep a stable balance on your planting foot.

Around the pole left foot

Dribble backwards through a set of poles. Checking your shoulders is key in this drill.

Backwards pole dribble

Juggle the ball. Kick the ball up and pick up the tennis ball and then put it back down without dropping the ball.

Pick up & drop off

Ball mastery workout 1

W2/D1 Ball Mastery workout 1

If you could talk about how to do the drill and not just list what the drill is, that would be helpful

David

W2/D1 Ball Mastery workout 1

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