The Square
Foundation Solo Ball
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Sets
3
Reps
20 (10 reps each direction)
This exercise builds: 240 Touches
How It Works
- Place one cone directly in front of you.
- Start with the ball slightly in front of you, on the right side of the cone.
- Use your right inside to push the ball to the right of the cone.
- Use your right sole to drag the ball across and past the front of the cone, moving it to the left side. The cone should now be between you and the ball.
- Use your left sole to drag the ball down towards you.
- Use your left inside to push the ball back to the right side of the cone.
- Once the ball has passed the cone, use your right inside to push it forward again.
- Continue repeating the sequence, creating a square pattern around the cone.
- Keep the movement continuous and controlled throughout.
Coaching Cues
- Keep the ball close: Use controlled touches and keep the ball within easy reach.
- Use the sole smoothly: Drag the ball around the cone without stopping the movement.
- Stay balanced: Shift your body weight with each touch and stay light on your feet.