prepare · 6 min · tutorial
Dynamic ball activation
Wake the feet, hips, and first touch with quality contacts, not empty jogging.
Start tracker
Yellow, lime, or orange ball in frame. Both rings = a rep. Count stays on this phone.
The picture
Last touch of every pattern has a direction.
12x12 box with two inner gates. Each pattern ends with a directional first touch out of the box, not a dead ball.
Set up
12x12m box · ball, 6 cones
- 01Mark a 12x12 box with four cones.
- 02Place two inner cones as directional gates.
- 03One ball per player.
How to do it
- 0190 seconds inside-outside on both feet.
- 0290 seconds sole rolls into a directional first touch out of the box.
- 03Finish each minute with a half-turn and a five-metre acceleration.
- Head up between contacts.
- The last touch of every pattern should have a direction, not a stop.
- Soft ankle, firm middle of the foot.