How to improve your abs exercise sit and twist

How to improve your abs 

EXERCISE 

Sit and twist 

The sit and twist is a simple exercise that targets the upper and lower abs and the obliques. 

It is performed by sitting wit your feet on the ground and your knees up. While holding your hands together twist and place your hand to the ground beside your hip. Then turn and twist to the opposite side. 

The exercise should be done 3 sets of either (10, 15, 20) reps. 

Another alternative is to set a time limit to complete as many as possible (30 sec, 1 min). Work toward using the correct form and increasing your number each time. 

Be sure to use the correct form to protect your neck and back. Beginners could start with 2 sets of 10 reps. 

How to improve your abs exercise bicycle

How to improve your abs 

EXERCISE 

Bicycle 

The bicycle is performed by laying on you back with your feet on the ground and your knees up. While your hands are behind your head lift your upper body upward toward your knees using your abs. Raising your right elbow toward your left knee while bringing your left knee toward your right elbow, holding and then returning to the starting position. Then raising your left elbow toward your right knee while bringing your right knee toward your left elbow, and returning to the starting position. 

The exercise should be done 3 sets of either (10, 15, 20) reps. 

Another alternative is to set a time limit to complete as many as possible (30 sec, 1 min). Work toward using the correct form and increasing your number each time. 

Be sure to use the correct form to protect your neck and back. Beginners could start with 2 sets of 10 reps. 

How to improve your abs exercise leg raise and apart

How to improve abs 

EXERCISE 

Leg raise and apart 

The leg raise up an apart is a variation of the leg raise. 

It is performed by laying on you back with your legs straight out on the ground. While your hands are behind your head keep your legs straight and lift them upward. In the up position open your legs then close them and then lower them to the starting position. 

The exercise should be done 3 sets of either (10, 15, 20) reps. 

Another alternative is to set a time limit to complete as many as possible (30 sec, 1 min). Work toward using the correct form and increasing your number each time. 

Be sure to use the correct form to protect your neck and back. Beginners could start with 2 sets of 10 reps. 

How to improve your abs exercise reverse crunch

How to improve your abs 

EXERCISE 

Reverse crunch

The reverse crunch is a simple exercise that targets the upper and lower abs. 

The reverse crunch is performed by laying on you back with your feet on the ground and your knees up. While your hands are behind your head lift your upper body upward toward your knees using your abs. Raising your head and shoulders off of the ground, at the same time lift your feet off of the ground bringing your knees to your chest holding and then returning to the starting position. 

The exercise should be done 3 sets of either (10, 15, 20) reps. 

Another alternative is to set a time limit to complete as many as possible (30 sec, 1 min). Work toward using the correct form and increasing your number each time. 

Be sure to use the correct form to protect your neck and back. Beginners could start with 2 sets of 10 reps. 

How to improve your abs exercise legs up toe touch

How to improve your abs 

EXERCISE 

Legs up toe touch

This exercise is performed by laying on your back with your legs held together straight up in the air. Lift your body up toward your feet using your hands to touch your toward your toes, holding and then returning to the starting position. 

The exercise should be done 3 sets of either (10, 15, 20) reps. 

Another alternative is to set a time limit to complete as many as possible (30 sec, 1 min). Work toward using the correct form and increasing your number each time. 

Be sure to use the correct form to protect your neck and back. Beginners could start with 2 sets of 10 reps. 

How to improve ball handling drill out out in

How to improve ball handling. 

DRILL 

Single foot 

Out-out-in 

This is a single foot drill that is performed by using a three touch combination. Touch with the outside outside then inside of the foot. 

This is a combination that can be used to find open space or create an angle to find a team mate. 

Create an area 2 yards x 2 yards for beginning players. The area should be smaller for players with a better skill set. Challenge yourself to make quality touches in a small area. 

Start the drill with a set amount to complete (20, 50, 100) in order to get accustomed to the movement. Once complete switch to the other foot. 

Later set a time limit to complete as many as possible (30 sec, 1 min, 2 min). Work toward increasing you number of quality touches each time. Once completed switch to the other foot and continue. 

You should display control of the ball in a small area. Working toward overall foot speed, control and field vision. 

A progression to this drill is to take 5 touches then turn to the right. Continue until you complete the square. Then take 5 touches and turn to the left, until you complete the square. 

How to improve your abs exercise straight leg raise

How to improve your abs 

EXERCISE 

Straight leg raise 

The straight leg raise is a simple exercise that targets the upper and lower abs. 

The straight leg raise is performed by laying on you back with your legs straight out in front of you. While your hands are crossed on your chest, lift your legs upward toward the ceiling. Then return to the starting position. 

The exercise should be done 3 sets of either (10, 15, 20) reps. You can increase the amount of sets or reps. 

Another alternative is to set a time limit to complete as many as possible (30 sec, 1 min). Work toward using the correct form and increasing your number each time. 

Be sure to use the correct form to protect your neck and back. Beginners could start with 2 sets of 10 reps. 

How to improve your abs exercise straight arm sit up

How to improve your abs 

EXERCISE 

Straight arm sit up 

The straight arm sit up is an exercise that targets the upper and lower abs. 

The crunch is performed by laying on you back with your feet straight out.  While your hands are straight out above your head lift your upper body upward toward your feet using your abs. Then returning to the starting position. 

The exercise should be done 3 sets of either (10, 15, 20) reps. 

Another alternative is to set a time limit to complete as many as possible (30 sec, 1 min). Work toward using the correct form and increasing your number each time. 

Be sure to use the correct form to protect your neck and back. Beginners could start with 2 sets of 10 reps. 

How to improve your abs exercise sit up

How to improve your abs 

EXERCISE 

Sit up 

The sit up is a simple exercise that targets the upper abs and the lower abs. 

The sit up can be performed in a variety of ways. This way it is performed by laying on you back with your feet on the ground and your knees up. While your hands are crossed over your chest lift your upper body upward toward your knees using your abs. Once your upper body reaches your knees return to the starting position. 

The exercise should be done 3 sets of either (10, 15, 20) reps. 

Another alternative is to set a time limit to complete as many as possible (30 sec, 1 min). Work toward using the correct form and increasing your number each time. 

Be sure to use the correct form to protect your neck and back. Beginners could start with 2 sets of 10 reps. 

Sometimes it is helpful to have someone hold your feet down. If no one is available you can place your feet under the sofa or a chair. 

How to improve your abs exercise crunch

How to improve your abs 

EXERCISE 

Crunch

The crunch is a simple exercise that targets the upper abs and the obliques. 

The crunch is performed by laying on you back with your feet on the ground and your knees up. While your hands are behind your head lift your upper body upward toward your knees using your abs. Raising your head and shoulders off of the ground, holding and then returning to the starting position. 

The exercise should be done 3 sets of either (10, 15, 20) reps. 

Another alternative is to set a time limit to complete as many as possible (30 sec, 1 min). Work toward using the correct form and increasing your number each time. 

Be sure to use the correct form to protect your neck and back. Beginners could start with 2 sets of 10 reps. 

How to improve ball handling drill single foot roll in an out

How to improve ball handling. 

DRILL 

Single foot roll in and out 

This is a great drill that gives you the opportunity to get touches using the sole of your foot. Controlling the ball by moving it inside and outside. 

This drill is performed by balancing on one foot while using the other to foot to roll the ball inside and outside using the sole repeatedly. 

It can later be used in a combination to change direction or change speed in order to find open space. 

Create an area 2 yards x 2 yards for beginning players. The area should be smaller for players with a better skill set. Challenge yourself to make quality touches in a small area. 

Start the drill with a set amount to complete (20, 50, 100) in order to get accustomed to the movement. Once complete switch to the other foot. 

Later set a time limit to complete as many as possible (30 sec, 1 min, 2 min). Work toward increasing you number of quality touches each time. Once completed switch to the other foot and continue. 

You should display control of the ball in a small area. Working toward overall foot speed, control and field vision. 

A progression to this drill is to take 5 touches then turn to the right. Continue until you complete the square. Then take 5 touches and turn to the left, until you complete the square. 

How to improve ball handling drill single foot in and out

How to improve ball handling. 

DRILL 

Single foot in and out. 

This a single foot drill that uses the Inside and outside of the foot. It creates an opportunity to use your balance in order to control the ball using one foot. 

Perform this drill by balancing on one foot as you touch the ball with the inside the outside of the other foot repeatedly. 

This is a basic touch that can be used to quickly change direction and avoid defenders. 

Create an area 2 yards x 2 yards for beginning players. The area should be smaller for players with a better skill set. Challenge yourself to make quality touches in a small area. 

Start the drill with a set amount to complete (20, 50, 100)  or set a time limit to complete as many as possible (30 sec, 1 min, 2 min). Once completed then switch to the other foot. 

You should display control of the ball in a small area. Working toward overall foot speed, control and field vision. 

A progression to this drill is to take 5 touches then turn to the right. Continue until you complete the square. Then take 5 touches and turn to the left, until you complete the square. 

How to improve ball handling drill pull push

How to improve ball handling. 

DRILL 

Pull-push using the instep 

I like this drill because it uses the sole and instep of the feet. 

The drill is performed by using the sole of one foot to pull the ball back to that same foot. Then using the instep to push the ball out in front to the same foot. 

Start by doing the drill one foot at a time (right foot only). Then later switching to the other foot (left foot only). 

Use cones to create an area 2 yards x 2 yards for beginning players. The area should be smaller for players with a better skill set. 

Begin with 20 touches in order to get the feel of the ball and how you need to move to balance yourself. Later you can  progress to 50 or 100 touches. 

You can use a time limit (30 sec, 1 min, 2 min) to see how many touches the player can achieve. Be sure that you have quality touches and you are square to the ball. 

You should display control of the ball in a small area. Working toward overall foot speed, control and field vision. 

A progression to this drill would be to alternate feet. Pull-push with the right then pull-push with the left. 

How to improve ball handling drill roll inside

How to improve ball handling. 

DRILL 

Roll inside 

You can improve ball handling by using the sole of the foot and rolling the ball inside. 

The drill is performed by rolling the ball inside using the sole from one foot to the other. It is similar to inside only with the difference being the player uses the sole and not the inside of the foot. 

Use cones to create an area 2 yards x 2 yards for beginning players. The area should be smaller for players with a better skill set. 

This will be helpful for sudden change of direction. Which are useful in maintaining possession and creating opportunities. 

The drill can be performed by having a set amount to complete (20, 50, 100) or having a time limit to complete as many as possible (30 sec, 1 min, 2 min). 

You should take quality touches while displaying control of the ball in a small area. Working toward overall foot speed, control and field vision. Be sure to be balanced an square over the ball. 

A progression to this drill is to take 5 touches and then turn right to face a different direction. Do this until you complete the circle. Upon completion take 5 touches and turn to the left to face a different direction. Do this until you complete the circle. 

How to improve ball handling drill sole taps

How to improve ball handling. 

DRILL 

Sole taps 

This is a great drill for beginners using only the sole of both feet. It looks like the player is running in place but with each step the sole of the foot is placed on top of the ball. 

Use cones to create an area 2 yards x 2 yards for beginning players. The area should be smaller for players with a better skill set. This drill does not require a lot of space. It can be used to give players extra touches at home or in their room. 

The drill can be performed by giving the player a set amount to complete or giving  them a time limit to complete as many as possible. It can be used to improve quickness or overall stamina on the ball. 

Players should display control of the ball in a small area. Working toward overall foot speed, control and field vision. Make sure that players have quality touches and are balanced over the ball. 

How to improve ball handling drill outside touches

How to improve ball handling. 

DRILL 

Outside touches 

This is a great drill for beginners using only the outside of both feet. It teaches players how to move and balance their bodies with the ball. 

Use cones to create an area 2 yards x 2 yards for beginning players. The area should be smaller for players with a better skill set. 

The drill can be performed by giving the player a set amount to complete or giving  them a time limit to complete as many as possible. Always working on the correct form and quality touches. 

Players should display control of the ball in a small area. Working toward overall foot speed, control and field vision. This is a basic drill that can be performed daily for 100 touches. 

How to improve ball handling drill inside touches

How to improve ball handling. 

DRILL 

Inside touches 

Players need to touch the ball using different surfaces of their foot. 

This is a great drill for beginners using only the inside of both feet. 

Use cones to create an area 2 yards x 2 yards for beginning players. The area should be smaller for players with a better skill set. 

The drill can be performed by giving the player a set amount to complete or giving  them a time limit to complete as many as possible. 

Players should display control of the ball in a small area. Working toward overall foot speed, control and field vision.