*NEW* Indoor sessions
Tap the exercise title to watch the video demonstration
Complete WARM UP prior to conducting session (sample warm up on stretches page)
Exercise 2 - Penguin (indoor)
While staying in the same area, take little touches using the inside of both your left and right feet.
Use the instep of your foot
2 x 30 seconds
Exercise 3 - V drag backs (indoor)
Begin with the ball at your feet.
Drag the ball back with the sole of your right foot and control it with the inside of your left foot.
Repeat on the other side.
2 x 30 seconds
Exercise 4 - Bent over bounce catch (indoor)
Starting standing with straight knees and a wide stance, bend over at the hips.
Continuously bounce the ball on the ground and catch with ‘W’ shape.
2 x 30 seconds
Exercise 5 - Bounce + catch (indoor)
Start with ball in hands
Do a firm bounce on ground in front of you
Catch with ‘W’ technique.
2 x 15 bounces
Exercise 6 - Figure 8 (indoor)
Stand with your legs wider than shoulder width.
Complete a figure 8 pattern around both of your legs
Use your left hand for the left leg, right hand for right leg
Alternate hands during the pass through in between your legs.
2 x 30 seconds sets.
2 x 30 seconds opposite direction.
Exercise 7 - Catch through legs (indoor)
Stand with your legs in a wide stance.
Hold the ball with 2 hands in between your legs (1 hand in front, 1 behind)
Throw the ball slightly in the air and catch the ball with your hands swapped (1 hand behind, 1 hand in front).
2 x 30 seconds sets.
