No follow-along video attached yet. There are good ones for this — ask your coach to add one.
US Soccer YouTube
10:00
10 minutes · 5 × 90 s · 30 s rest. Press start and go.
Do this
- 1 90 seconds two-foot bounce, easy.
- 2 90 seconds alternating feet, like jogging on the spot.
- 3 90 seconds side-to-side.
- 4 90 seconds high knees.
- 5 90 seconds your choice — try double-unders if you can.
Do it well
- ▸Land on the balls of your feet, quiet as you can.
- ▸Elbows in, wrists do the work.
- ▸Look ahead, not down.
Level up
- ↑Cut the rests to 15 seconds.
- ↑Add a 6th round of one-foot hops, 45 seconds each side.
Before you start. On a flat surface with room around you.