Foundations
Feet either side of the ball, on your toes, moving as fast as you can — without touching it.
Toe Taps
Alternate taps on top of the ball as fast as you can. Stay light on your feet.
Sole Rolls
Roll the ball side to side using the sole of your foot. Smooth and controlled.
Inside / Outside Touches
Push the ball with the inside of your foot, take it back with the outside. Back and forth, fast.
Sole Pull
Drag the ball back with your sole, then reset it out front. Pull it in tight, every rep.
Pull-Push
Pull the ball back with your sole, then push it away with the same foot. Pull. Push. Repeat.
V-Pull
Pull the ball back with your sole, then push it out diagonally with your inside. Trace a V.
Roll + Outside
Roll the ball across your body with your sole, take it with the outside of your other foot.
Sole Turn
Pull the ball back with your sole, turn your body, and exit the other way. Sharp and controlled.
Foundation Combo
Pick any 3 moves from Levels 1–9, chain them in the same order, and repeat. Consistency is the test.
Train freely. Counts for half XP.
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