Tuesday AM Core
Comfort + Clean Contact
Load: MODERATE · Gear: Ball + wall
1 — CONTROL IT
Kick → Catch
Drop the ball from your hands, touch it up once with the laces, and catch. Keep the touch below chest height. Finish both feet, then alternate right-left-catch.
Target: 10 right + 10 left, then 5 alternating
2 — OWN IT
Toe Taps
Alternate light sole touches on top of the ball. Stay on the balls of your feet and keep the ball almost still.
Target: 100 touches - take breaks as needed
2 — OWN IT
Inside-Inside / Foundations
Push the ball side to side with the inside of each foot. Keep the ball directly under your body and build a steady rhythm.
Target: 100 touches - take breaks as needed
2 — OWN IT
Sole + Heel Rolls
Use the sole and heel surfaces as demonstrated. Hop on opposite foot. Keep the ball inside a small space and work both feet.
Target: 90 each foot
3 — PLAY IT
Two-Touch Wall Passing
Touch 1 controls the return slightly out of your feet. Touch 2 passes it back. Complete a right-foot set, then left-foot set.
Target: 50 right + 50 left
If you finish early
Repeat the block that was hardest with clean technique. If all three felt clean, repeat CONTROL IT and try to beat your best score.