Juggling – Feet

Steps:

Juggling is a useful exercise for improving overall ball control and balance. Juggling has a steep learning curve so do not get frustrated if it takes you some time to get better.

Bounce Method:

1. Start with the ball in your hands and drop the ball on the ground.
2. As the ball rises from the ground, lock your ankle at 90 degress and extend your leg out to kick the ball straight into your hands. You want to use the instep of your foot (laces) when kicking the ball.
3. Progress by adding a bounce and kick to each repetition before catching the ball.
4. As you get comfortable with this method you can move on to the hands method.

Hands Method:

1. Start with the ball in your hands and toss it a few inches above your head.
2. With your ankle locked at 90 degrees, extend your leg out and kick the ball back into your hands. You want to use the instep of your foot (laces) when kicking the ball.
3. Progress by adding more juggles in between each catch.
4. Continue to do this with both feet until you are comfortable juggling without using your hands at all. If the ball drops to the ground try to keep juggling after it bounces.
5. Count the number juggles you get and try to beat your best score each time you juggle.