Use this fun core and setting sequence to work both endurance and ball control!
How it works: Perform the first sequence. If your athletes are able to do that, challenge them to the second sequence!
Sequence #1: Start in a Russian twist position, with just the glutes on the ground. Using just the middle finger and the thumb, flick the ball up two feet in the air. Without resting, reach your left hand underneath the left leg and perform another rep. Perform one more flick in the middle, and then loop the right hand under the right leg and flick again. Perform one more flick in the middle, then hold the ball and perform a sit-up. Repeat at least 10 sequences before resting.
Sequence #2: For this net sequence, use a traditional setting hand position. Start laying back with your feet in a scissor kick position. Perform a small set with your left hand looped behind your left leg, then switch legs and perform a rep with your right hand looped around the right leg. Try to get a good rhythm and only stop when control is lost. Have fun with these!
Requirements: A ball and a floor (or any surface).