Edge Soccer Core

1 — CONTROL IT

Kick → Catch

10 right + 10 left, then 5 alternating

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.

2 — OWN IT

Toe Taps

100 touches - take breaks as needed

Alternate light sole touches on top of the ball. Stay on the balls of your feet and keep the ball almost still.

Inside-Inside / Foundations

100 touches - take breaks as needed

Push the ball side to side with the inside of each foot. Keep the ball directly under your body and build a steady rhythm.

Sole + Heel Rolls

90 each foot

Use the sole and heel surfaces as demonstrated. Hop on opposite foot. Keep the ball inside a small space and work both feet.

3 — PLAY IT

Two-Touch Wall Passing

50 right + 50 left

Touch 1 controls the return slightly out of your feet. Touch 2 passes it back. Complete a right-foot set, then left-foot set.

1 — CONTROL IT

Two Touch → Catch

10 RR + 10 LL + 10 Alternating

Drop the ball, take two controlled touches, then catch. Complete right-right, left-left, then right-left patterns. If this is too difficult, do 1 touch → catch alternating.

2 — OWN IT

Inside-Outside Double Touch

6 court laps

Alternating feet, touch across with the inside and back with the outside. OUTSIDE RIGHT → INSIDE RIGHT → OUTSIDE LEFT → INSIDE LEFT

V-Pull in place

90 each foot

Pull the ball back with the sole, then push it diagonally forward with the inside or outside of the same foot to make a V. Complete with opposite foot

Pull-Push alternating

90 each foot

Pull the ball toward you with the sole, then push it forward with top of the same foot. Alternate feet each rep.

3 — PLAY IT

Two-Touch Wall Passing

50 right + 50 left

Touch 1 controls the return slightly out of your feet. Touch 2 passes it back. Complete a right-foot set, then left-foot set. Try moving further back than the AM session.

1 — CONTROL IT

Bounce Juggling

5 minutes; goal 10+ consecutive

Bounce → Right Foot → Bounce → Left Foot etc.

2 — OWN IT

Inside Cuts

20 inside cuts

2 cones 10 big steps apart. Attack one cone. Cut back with an inside of Right foot, then accelerate back to other cone. Repeat cut back with Left foot.

Outside Cuts

20 outside cuts

2 cones 10 big steps apart. Attack one cone. Cut back with an outside of Right foot, then accelerate back to other cone. Repeat cut back with Left foot.

Pullback

20 pullback turns

2 cones 10 big steps apart. Approach the cone, pull the ball back with the sole, turn with it, and accelerate back to other cone. Repeat pull back with other foot.

Single In-and-Outs

45 each foot

Use the inside then outside of the same foot while moving the ball slightly forward. Switch feet after each set.

3 — PLAY IT

Weak-Foot 2-Touch Wall Passing

75 clean weak-foot passes

Pass and control with your weaker foot ONLY. Take two touches — one to control, one to pass. Reset after a poor touch. Count only clean passes that come back into playing distance.

1 — CONTROL IT

Alternating Juggling

5 minutes; goal 5+ consecutive

Try to alternate right-left-right-left. If you miss, restart. Record your best clean streak.

2 — OWN IT

In-and-Out Double Touches

6 court laps

Use alternating inside/outside touches to keep the ball moving in a tight area. Stay balanced and controlled.

Balance - Around the World

15 each leg (30 total)

Balancing on one foot on the floor, complete the around the worlds with each foot. Once you can do it without error on the floor, advance to a balance disc.

Balance - Sole + Toe Rolls

25 each leg (50 total)

Balancing on one foot on the floor, complete the push/pulls with each leg. Keep one foot planted. Once you can do it without error on the floor, advance to a balance disc.

3 — PLAY IT

Alternating 2-Touch Wall Pass

60 clean passes total

Pass to the wall. Receive Right → Pass Left. Receive Left → Pass right. Alternate for 60 passes.

Wall Trap + Pass

30 trap + pass

Toss or volley ball against wall. Trap with foot to control, pass back to wall. RESET. Complete 30: TOSS → TRAP → PASS → RESET