​Watch this super quick video, and find out how to use the sample session videos!

Let start this session off with a quick warm up. Use the 3x3 square as your guide. Every time you hit a "wall" or "side" change direction and keep moving for 45 seconds. Rest and stretch for 30 seconds and then repeat 3 times.

Now are you ready to get some quick touches in? Let's start with some juggling. In the same 3x3 square you're going to do three sets of juggling sequences. The first set will be with a tennis ball for 3 minutes. Second, we will work our way up to a skills ball for another three minutes. Then let's finish off with three minutes of some regular size (4 or 5) ball juggling. Now, make sure to keep count of your total touches! Ready, let's go!

Your set up is going to look similar to the T drill, with an extra change of direction. 3 cones in front and 1 in the middle about 3-5 yards back, and then another 3-5 yards back put two more cones. You’re going to move the ball laterally across the front 3 cones using the different surfaces of your foot and then using various cuts to change direction with a quick explosion to the middle cone, and then another change of speed to the back cones. Don’t forget to keep track of your touches!

This is an overload control drill. We are working on elements like first touch, 1 v 1, passing, and footwork. With 40 passes in total, you’ll separate with your inside past the first set of cones to your two sets of “defenders”. You need to roll past your first defender and scoop past your second. The more you understand and get comfortable with the movements, move cones wider and farther to challenge yourself.

In an L shaped cone layout, this drill is all about testing your control in tight spaces at an intense speed. You will be dribbling tightly with the outside of your feet through the first six cones and then add an explosive element out. After a change of direction, you will explode again and then quickly regain control to go back through the layout.

Weighted Pass, cut, separation touch and finish. Thats all you need for this drill. Harder than it seems.

Let’s get a little competitive. Grab a buddy and set up a small grid with 10 cones in a hexagon shape and challenge each other to a 1 v 1. With two small goals, your job is to score as many goals as possible on your buddy, but no game is complete without a nutmeg. A nutmeg is worth 3 points, while a simple goal is only worth 1. Use all the skills you’ve been working on, test yourself and try new things, but don’t let yourself get nutmegged!