Before you start, don't forget to warm up! For more information and some ideas, click on the link below.
Learning Objective:
Strengthen of both hands and fingers
Core Stability
Fingertips touch
Ball Control
Ball Control with closed eyes
Exercise 1: Chair Drills Part 1
Start sitting on chair
Do 2-3 sets of 30-60 seconds
Rest after a full set
Try to do drills including dribbling and moving the ball with closed eyes
Dribble with both hands (alternate)
Dribble with fingertips (right hand, all 5 fingers one by one)
Dribble with fingertips (left hand, all 5 fingers one by one)
Figure 8 dribble (inside to outside)
Figure 8 dribble (outside to inside)
Dribble around chair (clockwise)
Dribble around chair (counter clockwise)
“Bridge” on both legs (right hand)
“Bridge” on both legs (left hand)
Wipers (right hand)
Wipers (left hand)
Side Wipers forward and back (right hand)
Side Wipers forward and back (left hand)
Exercise 2: Chair Drills Part 2
Start sitting on chair
Do 2-3 sets of 30-60 seconds
Rest after a full set
Try to do drills including dribbling and moving the ball with closed eyes
Dribble under legs with 1 dribble in between
Dribble alternate under legs
Dribble behind the chair with 1 dribble in between
Dribble alternate behind the chair
Dribble around chair using triple wipers and triple behind back (clockwise)
Dribble around chair using triple wipers and triple behind back (counter clockwise)
Figure 8 lifting legs alternately (inside to outside)
Figure 8 lifting legs alternately (outside to inside)
2 Dribble + Ready Position + Shooting Motion
Chest pass bouncing the ball between legs + Catch the Ball for Ready Position + Shooting Motion
Hot Potato
Move the ball around head (clockwise)
Move the ball around head (counter clockwise)
Move the ball around waist (clockwise)
Move the ball around waist (counter clockwise)
Move the ball around both thighs (clockwise)
Move the ball around both thighs (counter clockwise)
Move ball around lower legs (clockwise)
Move ball around lower legs (counter clockwise)