Stage One – Dynamic Flexibility (Warm up without the ball)

  1. Lunge walk
  2. Twisting lunge walk
  3. Reverse lunge walk
  4. Reverse twisting lunge walk
  5. Calf stretch
  6. Walking knee stretch
  7. Butt kick
  8. High knee butt kick
  9. Butt skips
  10. Arm circle
  11. Skips with Knees to the side
  12. Skips across body
  13. Sideways skipping
  14. High knee skips
  15. One leg skip
  16. Knee straight and across body
  17. Hurdler’s stretch
  18. Cross-over step
  19. Trunk turns
  20. Drop steps
  21. Carioca
  22. Tapioca
  23. Skipioca
  24. Volleyoca
  25. High knees
  26. Leg extensions

Combinations

  1. Skip to the front and side
  2. Knee tuck to lunge walk
  3. Backwards skip plus drop step
  4. Skips with knees to the side and across body
  5. Foot slaps
  6. High knee butt kick plus leg extensions
  7. Knee lift plus butt kick
  8. Calf stretch to walking knee stretch
  9. Forward and backward skips
  10. Skips plus arm circles

Patters Plus

  1. Pass with inside of foot
  2. Pass with instep
  3. Pass with outside of foot
  4. Inside of foot volley
  5. Instep volley across the line
  6. Aerial control with inside of foot
  7. Aerial control with instep
  8. Outside of foot volley
  9. Heading
  10. Step and pick up
  11. Straight leg kick
  12. Side leg raises