U12-U14: Individual Soccer Home Skills Program

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Welcome to our U12-U14 Individual Soccer Home Skills Program, everyone!  We have partnered with our friends at Tampa Bay United Rowdies to bring you some great ideas for your kids to continue working on their soccer skills during this period of time at home!

This program has been created to allow players to work at home on their own with little/no equipment needed. We have set the program up with community protection in mind at this difficult time, with the thought of allowing players to work with just a ball and a small piece of grass available to them.  To be clear, doing the Individual Home Skills Program, as well as the Remote Fitness Training Program in one period will be equivalent to a full training session.

Players should do the same practices three times a week and if you want to be challenged further, browse the Home Skills Program Youtube Channel.

Here’s how the program will work:

  • Practices – Each practice will consist of:
    • Daily dynamic warm up – to be found in the in the Home Remote Training Program.
    • Individual Ball mastery exercises- you should perform all exercises as fast as possible to get the most out of it. Self motivation is key here.
    • TBU Rowdies Challenge*explanation below.
    • Skill of the week- one skill or combination of skills will be the focus for an entire week of practices.

WEEK OF JUN 15 & JUN 22

Day 1

  • Dynamic Stretch Routine (10 mins)
  • Juggling challenges (9 mins)
  1. Right foot, left foot juggling (2 mins work, 1 min rest)
  2. Right thigh, left thigh juggling (2 mins work, 1 min rest)
  3. Mini Around the World; right foot, left foot, right thigh, left thigh, back to right foot (2 mins
    work, 1 min rest)
  • Individual skills section (31.5 mins)
  1. Inside outside roll (foundation move)- 2.5 mins work, 1 min rest x 3 sets
  2. U-shape (foundation)- 2.5 mins work, 1 min rest x 3 sets
  3. 3 skill combo- Roll into Ronaldo chop, double scissors, V shape- 2.5 mins work, 1 min rest x 3
    sets
  • TBU Rowdies Skill of the Week (5 mins)
    • Juggling challenge – Around the world (right foot, left foot, right thigh, left thigh, head, back to right
      foot, continue as many times as you can without dropping the ball)
    • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
    • Find this skill on the day two video of your practices for this week

Day 2

  • Dynamic Stretch Routine (10 mins)
  • Juggling challenges (9 mins)
  1. Right foot, left foot juggling (2 mins work, 1 min rest)
  2. Mini Around the World; right foot, left foot, right thigh, left thigh, back to right foot (2 mins work,
    1 min rest)
  3. Around the World; right foot, left foot, right thigh, left thigh, head, back to right foot (2 mins
    work, 1 min rest)
  • Individual skills section (31.5 mins)
  1. Tap-tap roll (foundation move)- 2.5 mins work, 1 min rest x 3 sets
  2. V-shape, L shape combination- 2.5 mins work, 1 min rest x 3 sets
  3. 3 skill combo- Inside outside, roll across body, drag back flick- 2.5 mins work, 1 min rest x 3
    sets

TBU Rowdies Skill of the Week (5 mins)

  • Juggling challenge – Around the world (right foot, left foot, right thigh, left thigh, head, back to right
    foot, continue as many times as you can without dropping the ball)
  • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
  • Find this skill on the day two video of your practices for this week

Day 3

  • Dynamic Stretch Routine (10 mins)
  • Juggling challenges (9 mins)
  1. Right thigh, left thigh juggling, (2 mins work, 1 min rest)
  2. Right foot, left foot juggling (2 mins work, 1 min rest)
  3. Around the World; right foot, left foot, right thigh, left thigh, head, back to right foot (2 mins
    work, 1 min rest)
  • Individual skills section (31.5 mins)
  1. Inside, outside, step over (foundation)- 2.5 mins work, 1 min rest x 3 sets
  2. Two outside double touch (L-shape)- 2.5 mins work, 1 min rest x 3 sets
  3. 3 skill combo- Zidane turn, step over & outside cut, reverse Cruyff turn- 2.5 mins work, 1 min
    rest x 3 sets
  • TBU Rowdies Skill of the Week (5 mins)
    • Juggling challenge – Around the world (right foot, left foot, right thigh, left thigh, head, back to right
      foot, continue as many times as you can without dropping the ball)
    • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
    • Find this skill on the day two video of your practices for this week


    WEEK OF JUN 1 & JUN 8

    Day 1

    • Dynamic Stretch Routine (10 mins)
    • Individual skills section (18 mins)
    1. Inside, outside, stepover foundation- 2 mins work, 1 min rest x 2 sets
    2. Two outside double touch foundation- 2 mins work, 1 min rest x 2 sets
    3. 3 skill combo; Roll into double scissors, Robinho body feint, Cruyff turn- 2 mins work, 1 min
      rest x 2 sets
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section
    1. 2 touches across the cone (using inside)- 3 mins work, 1 min rest x 3 sets
    2. Chest control, laces against the wall (alternate feet- one bounce)- 3 mins work, 1 min rest x 3
      sets
    • Figure 8 Challenge (6 mins) – create three points with each point separated by 3 yards
      • Players will have 1 minute to perform as many figure 8’s as possible using the ‘touch scissor’ skill (1 st
        cone back to beginning= 1 point). 1 min rest x 3 sets. Try to beat your score every time!!
    • TBU Rowdies Skill of the Week
      • V shape, roll across body, double scissors
      • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • Find this skill on the Day Three Video of your practices for this week

    Day 2

    • Dynamic Stretch Routine (10 mins)
    • Juggling challenges (9 mins)
    1. Low juggle, high juggles (2 mins work, 1 min rest)
    2. Around the world- right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
    3. Right foot, left foot ladders (2 mins work, 1 min rest)
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section
    1. Tap, tap roll and pass against wall – 3 mins work, 1 min rest x 3 sets
    2. Aerial thigh control and laces against the wall, one bounce – 3 mins work, 1 min rest x 3 sets
    • Finishers (6 mins)
    1. Tap tap roll (x 3) then heavy touch and chase to the end- 1 mins work, 1 min rest x 3 sets
    • TBU Rowdies Skill of the Week
      • V shape, roll across body, double scissors
      • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • Find this skill on the Day Three Video of your practices for this week

    Day 3

    • Dynamic Stretch Routine (10 mins)
    • Individual skills section (18 mins)
    1. Drag back flick, V shape, Ronaldo chop foundation – 2 mins work, 1 min rest x 3 sets
    2. V shape, roll across body, double scissors- 2 mins work, 1 min rest x 3 sets
    • Ball and a Wall Receiving (24 mins)- you will need a wall/ garage/ hard surface for
      this section
    1. Two touches across the cone using outside – 3 mins work, 1 min rest x 3 sets
    2. Aerial thigh control and laces against the wall, one bounce- 3 mins work, 1 min rest x 3 sets
    • Finishers (6 mins) – for this part, you will need two points set out over 15 yards
      • Dribbling suicides (1 mins work, 1 min rest x 3 sets)
    • TBU Rowdies Skill of the Week
      • V shape, roll across body, double scissors
      • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • Find this skill on the Day Three Video of your practices for this week


    WEEK OF MAY 18 & MAY 25

    Day 1

    • Dynamic Stretch Routine (10 mins)
    • Individual skills section (18 mins)
    1. Roll into Ronaldo chop, Roll into stepover and inside cut turn, roll into reverse Cruyff- 2 mins
      work, 1 min rest x 2 sets
    2. 3 skill combo; Elastico (Snake), Ronaldo chop, L shape- 2 mins work, 1 min rest x 2 sets
    3. U shape, Cruyff, stepover with outside cut turn- 2 mins work, 1 min rest x 2 sets
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section
    1. Touch to control, L shape, pass using inside- 3 mins work, 1 min rest x 3 sets
    2. Aerial one touch against the wall- 3 mins work, 1 min rest x 3 sets
    • Finishers (6 mins)- for this part, you will need two points set out over 15 yards
    1. One touch and chase the ball, small touch sprint dribbles back to line (1 mins work, 1 min rest
      x 3 sets)
    • TBU Rowdies Skill of the Week
      • 3 skill combo; 3 skill combination; Zidane turn, step over with outside cut, reverse Cruyff
      • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • Find this skill on day two video of your practices for this week

    Day 2

    • Dynamic Stretch Routine (10 mins)
    • Juggling challenges (9 mins)
    1. Roll into flick up, air stepover, into around the world (2 mins work, 1 min rest)
    2. Roll into shin bounce, right foot, left foot ladders (2 mins work, 1 min rest)
    3. Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
    • Individual skills section (18 mins)
    1. 3 skill combination; Zidane turn, step over with outside cut, reverse Cruyff – 2 mins work, 1
      min rest x 3 sets
    2. V shape, L shape combination- 2 mins work, 1 min rest x 3 sets
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section
    1. Two touches across the cone using inside- 3 mins work, 1 min rest x 3 sets
    2. Aerial header passes, no bounce- 3 mins work, 1 min rest x 3 sets
    • TBU Rowdies Skill of the Week
      • 3 skill combo; 3 skill combination; Zidane turn, step over with outside cut, reverse Cruyff
      • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • Find this skill on day two video of your practices for this week

    Day 3

    • Dynamic Stretch Routine (10 mins)
      • Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
    • Ball and a Wall Receiving (24 mins)- you will need a wall/ garage/ hard surface for
      this section
    1. One touch inside, one touch outside – 3 mins work, 1 min rest x 3 sets
    2. Aerial thigh control and laces against the wall, one bounce- 3 mins work, 1 min rest x 3 sets
    • Individual skills section (18 mins)
    1. Speed dribbling- double scissors- 2 mins work, 1 min rest x 2 sets
    2. Speed dribbling- stepover, scissor- 2 mins work, 1 min rest x 2 sets
    3. Speed dribbling; double scissors, stepover, scissors- 2 mins work, 1 min rest x 2 sets
    • Finishers (6 mins)- for this part, you will need two points set out over 15 yards
    1. Dribbling and sprint suicides back (1 mins work, 1 min rest x 3 sets)
    • TBU Rowdies Skill of the Week
      • 3 skill combo; 3 skill combination; Zidane turn, step over with outside cut, reverse Cruyff
      • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • Find this skill on day two video of your practices for this week


    WEEK OF MAY 4 & MAY 11

    Day 1

    • Individual skills section (21 mins)
    1. Drag back flick, V shape, Ronaldo chop foundation- 2 mins work, 1 min rest x 3 sets
    2. V shape, roll across body, double scissors- 2 mins work, 1 min rest x 3 sets
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section.
    1. Three touch wall passes (touch, roll across body and pass using instep)- 3 mins work, 1 min rest
      x 3 sets
    2. Aerial chest control, laces against the wall (alternate feet with one bounce)- 3 mins work, 1 min
      rest x 3 sets
    • Finishers (12 mins)- for this part, you will need two points set out over 10 yards
    1. Ten yard small touch sprint dribbles (get at least ten touches in with the ball), ten yard toe taps
      in place (1 mins work, 1 min rest x 3 sets)
    2. Ten yard juggle with laces, ten yards running with the ball (big touches, controlled) (1 mins
      work, 1 min rest x 3 sets)
    • TBU Rowdies Skill of the Week
      • 3 skill combo; Roll into double scissors, Robinho body feint, Cruyff turn
      • Extra points for entertainment and creative thinking in your post. Make it your OWN
      • Find this skill on the day three video of your practices for this week

    Day 2

    • Juggling challenges (9 mins)
    1. Right foot, left foot ladders (2 mins work, 1 min rest)*
    2. Right thigh, left thigh ladders (2 mins work, 1 min rest)
    3. Around the World; right foot, left foot, right thigh, left thigh, head (2 mins work, 1 min rest)
    • Individual skills section (18 mins)
    1. Inside-outside, roll into stepover, Maradona, Cruyff- 2 mins work, 1 min rest x 3 sets
    2. TBU combo- Drag back flick, Zidane, Cruyff turn- 2 mins work, 1 min rest x 3 sets
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section
    1. Two touches across the cone using inside- 3 mins work, 1 min rest x 3 sets
    2. Aerial thigh control and laces against the wall, one bounce- 3 mins work, 1 min rest x 3 sets
    • TBU Rowdies Skill of the Week
      • 3 skill combo; Roll into double scissors, Robinho body feint, Cruyff turn
      • Extra points for entertainment and creative thinking in your post. Make it your OWN
      • Find this skill on the day three video of your practices for this week

    Day 3

    • Individual skills section (18 mins)
    1. 3 skill combo; Roll into double scissors, Robinho body feint, Cruyff turn- 2 mins work, 1 min rest x
      3 sets
    2. Stop ‘n Go, scissor with body feint, fake pass – 2 mins work, 1 min rest x 3 sets
    • Ball and a Wall Receiving (24 mins)- you will need a wall/ garage/ hard surface for
      this section
    1. One touch wall passes using inside- 3 mins work, 1 min rest x 3 sets
    2. Aerial control, one touch laces against the wall, no bounce- 3 mins work, 1 min rest x 3 sets
    • Finishers (12 mins)- for this part, you will need two points set out over 10 yards
    1. Ten yard running with the ball (big touches), ten yard inside-inside back (1 mins work, 1 min
      rest x 3 sets)
    2. Ten yard juggle with thighs, ten yard roll forwards with sole (as fast as possible) (1 mins
      work, 1 min rest x 3 sets)
    • TBU Rowdies Skill of the Week
      • 3 skill combo; Roll into double scissors, Robinho body feint, Cruyff turn
      • Extra points for entertainment and creative thinking in your post. Make it your OWN
      • Find this skill on the day three video of your practices for this week


    WEEK OF APR 20 & APR 27

    DAY 1

    • Dynamic Stretch Routine (10 mins)
      • Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
    • Juggling challenges (9 mins)
    1. Right foot juggling (below the waist, left foot stays on the floor), (2 mins work, 1 min rest)
    2. Left foot juggling (below the waist, right foot stays on the floor), (2 mins work, 1 min rest)
    3. Header juggling; (2 mins work, 1 min rest)
    • Individual skills section (18 mins)
    1. Inside outside, step over, outside cut (foundation move)- 2 mins work, 1 min rest x 3 sets
    2. 3 skill combo- U-shape, Cruyff, step over outside cut turn (foundation)- 2 mins work, 1 min
      rest x 3 sets
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section
    1. Two touches across the cone using instep- 3 mins work, 1 min rest x 3 sets
    2. Aerial control instep against the wall, one bounce- 3 mins work, 1 min rest x 3 sets

    DAY 2

    • Dynamic Stretch Routine (10 mins)
      • Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
    • Juggling challenges (9 mins)
    1. Right foot, left foot ladders (2 mins work, 1 min rest)
    2. Right thigh, left thigh ladders (2 mins work, 1 min rest)
    3. Around the World; right foot, left foot, right thigh, left thigh, head, back to right foot (2 mins
      work, 1 min rest)
    • Individual skills section (18 mins)
    1. Inside roll, V-work shape, reverse Cruyff- 2 mins work, 1 min rest x 3 sets
    2. TBU combo- Zidane turn, drag back flick, Maradona- 2 mins work, 1 min rest x 3 sets
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section
    1. Two touches across the cone using outside- 3 mins work, 1 min rest x 3 sets
    2. Aerial thigh control and laces against the wall, one bounce- 3 mins work, 1 min rest x 3 sets


    DAY 3

    • Dynamic Stretch Routine (10 mins)
      • Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
    • Juggling challenges (9 mins)
    1. Right foot juggling (below the waist, left foot stays on the floor), (2 mins work, 1 min rest)
    2. Left foot juggling (below the waist, right foot stays on the floor), (2 mins work, 1 min rest)
    3. Header juggling; (2 mins work, 1 min rest)
    • Individual skills section (18 mins)
    1. Stop n go, stepover and outside cut, Cruyff- 2 mins work, 1 min rest x 3 sets
    2. Inside outside, roll into double scissors, Ronaldo chop- 2 mins work, 1 min rest x 3 sets
    • Ball and a Wall Receiving (24 mins) you will need a wall/ garage/ hard surface for
      this section
    1. Three touch wall passes (touch, roll across body and pass using instep)- 3 mins work, 1 min rest
      x 3 sets
    2. Laces against the wall, no bounce- 3 mins work, 1 min rest x 3 sets

    • TBU Rowdies Skill of the Week
    1. Skill of the Week; Quarantine Group Skill of the Week.
    2. Find 3 or 4 friends to perform the group skill of the week task. Players must perform a series of
      juggling skills, then ‘pass off’ the ball to the next player. Remember that players must be in different
      locations and must be practicing social distancing!**

    WEEK OF APR 13

    Complete the same practices as in Week of Apr 6 below.

    • Skill of the Week
      • Inside outside, roll across body, drag back flick  (found in Day 2 skills Video)

    WEEK of APR 6

    Day 1

    • Dynamic Stretch Routine (10 mins)
    • Juggling challenges (9 mins)
    1. Right foot, left foot juggling (2 mins work, 1 min rest)
    2. Right thigh, left thigh juggling (2 mins work, 1 min rest)
    3. Mini Around the World; right foot, left foot, right thigh, left thigh, back to right foot (2 mins work, 1 min rest)
    • Individual skills section (31.5 mins)
    1. Inside outside roll (foundation move)- 2.5 mins work, 1 min rest x 3 sets
    2. U-shape (foundation)- 2.5 mins work, 1 min rest x 3 sets
    3. 3 skill combo- Roll into Ronaldo chop, double scissors, V shape- 2.5 mins work, 1 min rest x 3 sets

    • TBU Rowdies Skill of the Week (5 mins) – Watch Day 2 Video from this week to view demonstration
      • Juggling challenge- Around the world (right foot, left foot, right thigh, left thigh, head, back to right foot, continue as many times as you can without dropping the ball)

    Day 2

    • Dynamic Stretch Routine (10 mins)
      • Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
    • Juggling challenges (9 mins)
    1. Right foot, left foot juggling (2 mins work, 1 min rest)
    2. Mini Around the World; right foot, left foot, right thigh, left thigh, back to right foot (2 mins work, 1 min rest)
    3. Around the World; right foot, left foot, right thigh, left thigh, head, back to right foot (2 mins work, 1 min rest)
    • Individual skills section (31.5 mins)
    1. Tap-tap roll (foundation move)- 2.5 mins work, 1 min rest x 3 sets
    2. V-shape, L shape combination- 2.5 mins work, 1 min rest x 3 sets
    3. 3 skill combo- Inside outside, roll across body, drag back flick- 2.5 mins work, 1 min rest x 3 sets

    • TBU Rowdies Skill of the Week (5 mins) – Watch Day 2 Video from this week to view demonstration
      • Juggling challenge- Around the world (right foot, left foot, right thigh, left thigh, head, back to right foot, continue as many times as you can without dropping the ball)

    Day 3

    • Dynamic Stretch Routine (10 mins)
      • Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
    • Juggling challenges (9 mins)
    1. Right thigh, left thigh juggling, (2 mins work, 1 min rest)
    2. Right foot, left foot juggling (2 mins work, 1 min rest)
    3. Around the World; right foot, left foot, right thigh, left thigh, head, back to right foot (2 mins work, 1 min rest)
    • Individual skills section (31.5 mins)
    1. Inside, outside, step over (foundation)- 2.5 mins work, 1 min rest x 3 sets
    2. Two outside double touch (L-shape)- 2.5 mins work, 1 min rest x 3 sets
    3. 3 skill combo- Zidane turn, step over & outside cut, reverse Cruyff turn- 2.5 mins work, 1 min rest x 3 sets

    • TBU Rowdies Skill of the Week (5 mins) – Watch Day 2 Video from this week to view demonstration
      • Juggling challenge- Around the world (right foot, left foot, right thigh, left thigh, head, back to right foot, continue as many times as you can without dropping the ball)

    WEEK of MAR 30

    Continue with the Individual Skills Program as below in Week of Mar 23.  Here is your new Skill of the Week!

    Week of Mar 23, 2020

    Tampa Bay Rowdies Individual Skills Program- Day 1

    • Dynamic Stretch Routine (10 mins)
    • Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
    • Juggling challenges (9 mins)
    1. Right foot, juggling (2 mins work, 1 min rest)
    2. Left foot, juggling (2 mins work, 1 min rest)
    3. Right foot, left foot juggling (2 mins work, 1 min rest
    • Individual skills section (21 mins)
    1. Inside, inside, toe taps (foundation move)- 2.5 mins work, 1 min rest x 2 sets
    2. Inside outside foundation- 2.5 mins work, 1 min rest x 2 sets
    3. 2 skill combo- Double scissors, Ronaldo chop- 2.5 mins work, 1 min rest x 2 sets

    • TBU Rowdies Challenge of the Week (5 mins)
      • How the challenge works?
        • In the Challenge of the Week, players will be given a time limit of 60 seconds to complete the Figure 8 dribbling challenge. Players will take note of their score number for the exercise and attempt to beat their own score the next day. Players wanting to compete against team-mates should video their challenge and send in their video with their score in an email to [email protected] We will post top videos each week. You can attempt this each day of the week and send in the video of your top score. *Extra points for entertainment and creative thinking in your post.
      • What is the challenge?
        • Players will put down three cones or three pairs of shoes as shown below. Each shoe or cone should have 3 yards of space between them. Players will start at Point A, dribbling in and out of the cones with inside, inside dribbling through Point B to Point C in a figure 8 movement. When arriving at Point C, players should turn and dribble back with inside, inside dribbling towards Point B and then Point A in the same figure 8 movement. Arriving from Point A back to Point A counts as 1 point. Continue for 60 seconds. 

    TBU Dribbling Challenge | SoccerSpecific.com

    • TBU Rowdies Skill of the Week (5 mins)
      • 2 skill combo- Drag back flick, V shape, then add your own skill to complete.
      • *Extra points for entertainment and creative thinking in your post. Make it your OWN!
      • Find this skill on our YouTube channel at at 1:05 mins.
    • How the Skill of the Week works?
      • Players will perform the above skills combination. Players can practice the skill combination as many times as they wish.

    Tampa Bay Rowdies Individual Skills Program- Day 2

    • Dynamic Stretch Routine (10 mins)
    1. Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
    • Juggling challenges (9 mins)
    1. Right thigh, juggling (2 mins work, 1 min rest)
    2. Left thigh, juggling (2 mins work, 1 min rest)
    3. Right thigh, left foot juggling (2 mins work, 1 min rest)
    • Individual skills section (21 mins)
    1. Tap-tap roll- 2.5 mins work, 1 min rest x 2 sets
    2. Outside, outside roll- 2.5 mins work, 1 min rest x 2 sets
    3. 2 skill combo- Inside outside, Cruyff- 2.5 mins work, 1 min rest x 2 sets

    • TBU Rowdies Challenge of the Week – see Day 1 Description (5 mins)
    • TBU Rowdies Skill of the Week – see Day 1 Description (5 mins)

    Tampa Bay Rowdies Individual Skills Program- Day 3

    • Dynamic Stretch Routine (10 mins)
    1. Please see the ‘Daily Dynamic Warmup’ in Home Remote Training Program.
    • Juggling challenges (9 mins)
    1. Right foot, left foot juggling, (2 mins work, 1 min rest)
    2. Right thigh, left thigh juggling, (2 mins work, 1 min rest)
    3. Header juggling; (2 mins work, 1 min rest)
    • Individual skills section (21 mins)
    1. Inside outside roll (foundation move)- 2.5 mins work, 1 min rest x 2 sets
    2. U-shape combination- 2.5 mins work, 1 min rest x 2 sets
    3. 2 skill combo- Drag back flick, V shape- 2.5 mins work, 1 min rest x 2 sets

    • TBU Rowdies Challenge of the Week – see description on Day 1 (5 mins)
    • TBU Rowdies Skill of the Week – see description on Day 1 (5 mins)