Level 1 Exercises

Before you start

Our top tips

1. Use the correct sized ball (size 3 or under, for kids)
2. Skills done well and slowly are better than fast and messy
3. These skills take practice to master – don’t worry if you can’t do things first time. 
4. Have fun

1. Sole Taps

Challenges:

  1.  Do 20 good sole taps while stepping
  2. Do 20 good sole taps while jogging (jumping from one foot to the other)
  3. Do 40 sole taps in 20 seconds (you must touch the ball for each tap to count)

2. Tik Toks

Challenges

  1. Do 20 tik toks on the spot (don’t move far from the spot you start in). Each touch counts as 1.
  2. Do 30 tik toks in 20 seconds
  3. Do 40 tik toks in 20 seconds

3. Balancing and Hopping

Challenges

  1. Balance on your weaker leg for 15 seconds without letting your other leg touch the floor (put your arms out for balance)
  2. Do 15 hops on each leg
  3. Hop up a step (do it on one leg then the other)

Note for parents: hopping up steps is a difficult activity and you will probably find your child stumbling forward and falling onto the stairs as they attempt it. Make sure children are reminded to catch themselves if they don’t make it. If the stairs are very hard or very large, consider finding a different or smaller ledge for them to hop up.

4. Pull-Push (Laces)

Challenges

  1. 10 good ones in a row with your favourite foot (keep facing the same way and try not to turn)
  2. 10 good ones in a row with your other foot.
  3. 20 in a row with no mistakes, alternating feet each time.

5. Circles

Challenges

  1. Roll the ball forward and back 7 times using the sole of your favourite foot. Then do 7 on your other foot. Don’t lose your balance.
  2. Do 10 circles with the ball using the sole of your favourite foot (change direction after 5).
  3. Do 10 circles with the ball using the sole of your other foot (change direction after 5)

6. Pass (inside of foot)

Challenges

  1. Do 7 good passes in a row with your favourite foot
  2. Do 7 good passes in a row with your other foot
  3. Do 10 good passes in a row alternating feet

A good pass is one that stays on the ground and comes back to where you’re standing.

7. '0' and '8'

Challenges

  1. Go round in a 0 using only the inside of your favourite foot. Do 10 laps without hitting the markers.
  2. Go round in a 0 the other way using only the inside of your other foot. Do 10 laps without hitting the markers.
  3. Do a figure of 8 pattern using only the inside of your feet. Do 10 laps without hitting the markers.