Rolls (4 each foot) 1. Inside Roll 2. Outside roll
Foundation (4 each foot, alternating feet 3 touches between moves) 1. Side to Side 2. Push-Pull 3. Side to Side Step-On 4. Side to Side Front Roll
Pull back and go. Do sequence with one foot then switch (4 times each foot ) 1. Pull, Instep Push 2. Pull a Vee 3. Pull & Take with Outside of foot 4. Pull & Roll Behind
Turns: Travel 10 feet turn 180 degrees use 3 touches between turns (4 times each foot) 1. Pull Turn 2. Inside of foot turn 3. Outside of foot turn 4. Cruyff 5. Stepover Turn
Change of direction with fakes, 3 touches betweens turns (4 times each foot) 1. Hip Swivel 2. Matthews 3. Cap 4. Stepover 5. Scissors 6. Rivelino (You can substitute any of the "Moves to Beat an Opponent")
Complete Seven Minute drill is more than 575 touches on the ball.
Spend another ten minutes passing against a wall, both feet, both one and two-touch, instep and inside of feet, include fake kicks. Keep feet moving and work on accuracy. Spend ten minutes juggling the ball trying to get 100 consecutive juggles. Do 50 to 100 sit-ups, then stretch.
Try to do complete workout every day. This workout can be done anywhere that there is little danger of breaking things, for instance in a basement, playroom or outside