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Before you start, don't forget to warm up! For more information and some ideas, click on the link below.
Week 7: All body Stationary Workout Drills with ball
Week 7: All body Stationary Workout Drills with ball
Learning Objective:
Strengthen of upper and lower body;
Body control and balance;
Ball handling control while moving the ball around;
Strengthening of Core muscles
Exercise 1: Athletic Drills with the Ball
Start from the Spot, use Low Skip in between while switching the drills
Do 2-3 sets of 10-20 repetitions (squats 20-40), rest after a full set
Low Skip
High Knees (every 3rd)
Low Skip
Back Kicks (every 3rd)
Low Skip
Straight Leg Bounds (Alternate)
Low Skip
High Knees (Alternate)
Low Skip
Back Kicks (Alternate)
Low Skip
Power Skip (Alternate)
Low Skip
Power Skip (Rhythm)
Low Skip
Exercise 2: Strength Drills with the Ball
Start from the spot, use mat or towelÂ
Do 2-3 sets of 10-20 repetitions (squats 20-40), rest after a full set
Abs/Sit ups (Hit the wall)
Abs/Sit ups with legs raised (Take the ball)
Abs/Lying down (Move the ball between the legs)
Back/Lying down on your belly (Hit the wall)
Back/Lying down on your belly (Dribble the ball, left and right)
Back/On your knees: Kneeling Extension (Dribble the ball, left and right)
Push-ups (Right hand on the ball)
Push-ups (Left hand on the ball)
Squats (Ball up and behind)
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