Pull-Push Inside Foot
Foundation Solo Ball
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Sets
3
Reps
40 (20 pull push per fot)
This exercise builds: 240 Touches
How It Works
- Start with the ball directly in front of you.
- Use the sole of your right foot to pull the ball towards you, then push it forward with the inside of your right foot.
- Use the sole of your left foot to pull the ball towards you, then push it forward with the inside of your left foot.
- Continue alternating: right sole → right inside → left sole → left inside.
- Keep the ball close and maintain a quick, controlled rhythm throughout.
Progression
- Once comfortable with the movement, look up and scan your surroundings as much as possible while keeping the ball under control.
- Gradually reduce how often you look down at the ball while maintaining the same rhythm and technique.