Day 1 of the 2.0 Master Training Plan
2.0
Today we're sharing the first day of the 7-Day Master Training Plan 2.0, hope you all enjoy it!
Today's training can all be done in a small space, we just need a 4x4 square area, which will be very helpful for those who don't have much space. The whole ball control training takes about 10 minutes. Today is the first day of the training plan, and we will start with some simple actions. Let's begin!
U-shaped ball control:
First training is U-shaped ball control with the inside of the foot. Alternate your legs to make a U-shape around the marker, first use the instep to pull the ball back, then transfer it to the inside of the foot, then push the ball across your body.
Figure 1 - U-shaped ball control
Then use the other foot to push the ball forward, immediately continue to do the same action, find the rhythm, and continue for 60 seconds. Before starting, we need to warm up by circling the marker back and forth pulling and pushing the ball for a while, then we can start the formal training.
Figure 2 - 60 seconds continuous
Outside of the foot U-shaped ball control:
After a rest of 25 seconds, we start the second training, outside of the foot U-shaped ball control, which is similar to the first training, but this time we first pull the ball back with the foot, then push it out with the outside of the foot across the body.
Figure 3 - Outside of the foot U-shaped ball control
Then use the same foot to push the ball towards the marker in front of it, then switch feet to repeat the same action from another direction, lasting 60 seconds.
Figure 4 - Switching feet to repeat
Inside of the foot V-shaped push and pull:
The third training is inside of the foot V-shaped push and pull. We will use the ball to make a V-shape. First, use the instep to pull the ball, then open your hips, and transfer it to the inside of the foot, diagonally push it towards another direction.
Figure 5 - Inside of the foot V-shaped push and pull
When we release the ball, immediately use the other foot to catch it, repeat from another direction, and insist on doing it for 60 seconds. Let's start!
Figure 6 - 60 seconds continuous
Outside of the foot V-shaped push and pull:
The fourth training is outside of the foot V-shaped push and pull. We still use the ball to make a V-shape, but this time we use the instep to pull the ball back, then use the outside of the foot diagonally to create a V-shape, touch the ball and release it.
Figure 7 - Outside of the foot V-shaped push and pull
Repeat the same action from another direction, let's start, and insist on doing it for 60 seconds.
Figure 8 - Maintain 60 seconds
Alternating V-shaped push and pull:
The fifth training is alternating V-shaped push and pull. We use the ball to make a V-shape again, but this time we use the instep to pull the ball back.
Figure 9 - Pulling back with the instep
With your left and right legs, pull the ball back with the inside of your foot, then push it towards the opposite direction, then catch it with this foot and repeat the same action.
Figure 10 - Constantly repeating with both feet
L-shaped ball pull:
The sixth training is L-shaped ball pull. We will use the actions of the first and second training, but this time add an L-shaped ball pull.
Figure 11 - L-shaped ball pull
Make an L-shaped ball pull. We use the instep to pull the ball back, then use the inside of the foot of the same foot to the ball from behind the leg, then use the inside of the foot of the other foot to pull the ball towards the front, then repeat the same action.
Figure 12 - Repeat the same action
Bottom of the foot square drawing:
The seventh training is bottom of the foot square drawing. This time we only use the instep to draw a square with the ball.
Figure 13 - Bottom of the foot square drawing
Place your foot on the ball, roll the ball forward, catch it with the same foot, pull the ball to the other foot, then pull it back and pass it through to one direction, repeat it for 30 seconds, then switch direction again.
Figure 14 - Repeat drawing the square
