Single-Foot Inside-Outside
Foundation Solo Ball
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Sets
3
Reps
1 round per fot
This exercise builds: 240 Touches
How It Works
- Set up 10 cones in a straight line, approximately 0.5 metres apart.
- Start with the ball just before the first gate.
- Use your right outside to push the ball through the first gate, then your right inside to push it through the next gate.
- Continue alternating: right outside → right inside → right outside → right inside through the gates.
- At the final cone, make a 180° turn and repeat the same sequence back through the cones.
- Complete 1 round forward and back, then take a short break.
- Repeat the same exercise using only your left foot, alternating left outside → left inside through the gates.
Coaching Cues
- Keep the ball close to your body and use small, controlled touches to move through each gate.
- Stay light on your feet and shift your body weight with each inside-to-outside touch.
- Focus on quick, clean touches rather than pushing the ball too far ahead.