01
Pendulum
Move the ball side to side with alternating inside-foot touches.
- Inside to inside
- Keep the ball just outside your shoulders
04
Player training
Ball mastery, one movement at a time.
Seven short demonstrations for U13 and U14 players. Learn the shape of each movement first, then add speed while staying balanced.
Seven movements
Watch, practice, repeat.
Each silent demonstration is 10 seconds and plays at 75% speed.
02
Toe Touches + Circles
Alternate light sole touches, then move around the ball in both directions.
- Stay light on your feet
- Circle both ways
03
Toe Roll Series
Use the sole to roll the ball across your body, then train the other foot.
- Sole on top
- Stay centered over the ball
04
Back + Forths
Use the inside and outside of one foot to move the ball across your body and back.
- Inside, then outside
- Keep the support foot active
05
In + Outs
Tap the ball away with the outside of one foot, then bring it back with the inside.
- Outside, then inside
- Switch feet and directions
06
In + Outs — Double Tap
Take two short outside touches, then use the same foot's inside to return the ball.
- Two short outside touches
- Inside back across
07
Pull Back Series
Pull the ball toward you with the sole, then push it into space with the laces.
- Sole pull
- Laces push into space
Take it with you
Download PDFUse the complete off-day guide.
The printable guide includes the session order, timing, coaching cues, five-cone work, and a simple progress tracker.
Footage credits and reuse information
Source footage is used under the Creative Commons Attribution 4.0 license and edited for instructional clarity. Creators:maelieplsoccer,Darren Braithwaite, andSoccer Mastery and Resiliency Training / SMART Soccer PDX. License:CC BY 4.0.