One-Touch Wall Pass — Alternating Feet
Foundation Solo Ball
Sets
3
Reps
30 (15 each fot every set)
This exercise builds: 90 Passes
How It Works
- Set up a gate with two cones approximately 1 metre from the wall.
- Stand approximately 1 metre behind the cone gate to start the exercise.
- Pass the ball against the wall and play it straight back through the gate using one touch.
- Alternate feet with every pass: right → left → right → left.
- Aim to hit the same spot on the wall with every pass to develop consistency and accuracy.
- Keep the ball moving continuously without taking a touch to control it.
Coaching Cues
- Stay light on your feet and adjust your position quickly.
- Keep your passes accurate and your contact clean.
- Maintain a consistent rhythm while switching feet.
Progression
- Once you can consistently complete the exercise without the ball leaving the gate or touching a cone, make the gate narrower.
- If the ball leaves the gate or touches a cone, widen the gate again.