Individual Ball Work
The Individual Ball Work Routine is designed to augment in-person training sessions and improve a player’s touch through consistent, varied dribbling patterns using all surfaces of the foot. This routine is designed to be performed at home with limited space.
The Ball Work Routine consistent of 3 different series of moves. These include Stationary Dribbling, Ins and Outs, and Dynamic Dribbling.
- To perform this routine, first select a series of moves.
- From that series, select 3-5 different moves.
- Perform the first move for 30 seconds, rest for 30 seconds.
- Then perform the second move for 30 seconds and rest for 30 seconds.
- Then the third move for the same work-to-rest interval.
- Continue until you have completed your 3-5 chosen moves.
- Rest for another 30 seconds.
- Repeat that series of moves 3-4 times, using the same work-to-rest intervals.
**Note that the optimal work-to-rest interval varies from player to player. A ratio of 1- to-1 (i.e. 30 seconds on and 30 seconds off) is a good ratio to use when the moves are being performed at a fast pace. However, if the moves are being performed at a slower pace, the work to rest interval should be closer to 2-to-1 or 3-to-1 (i.e. 40 seconds on and 20 seconds off, or 45 seconds on and 15 seconds off).
Try to spend 10-15 minutes per day working on this Ball Work Routine. Be sure to alternate between different series and different moves each day. Moves or series that are more challenging should be done more frequently than those that are not challenging.
As always, technique is paramount. Focus on getting EVERY SINGLE TOUCH perfect. Do not sacrifice technique for speed. If there are moves that are more challenging, slow them down to a speed where the move can be performed correctly, then work on speeding the move up, maintaining proper technique.
Below is a list of the moves that are included in each series.
Stationary Dribbling:
- Toe touches
- Box dribbles
- Inside, outside
- Rolls
- Squeeze
- Scissors
- Step overs
- Box dribble to roll
- Up, back, touch, squeeze
Ins and Outs:
- Forward and Back
- Drag, instep, instep
- Drag, outside, instep
- Opposite instep
- Opposite outside
- Same instep
- Same outside
Dynamic Dribbling:
- Box dribble
- Inside outside
- Roll
**A link to videos explaining how to perform each move can be found below
Links to instructional videos:
Stationary Dribbling: https://youtu.be/rFCVQFNx8mI Ins and Outs: https://youtu.be/c_B3a35EAbw
Dynamic Dribbling: https://youtu.be/TZSGipyEbtM