PDSVol1 AthleteGuide

1
Precision Dribbling Series: Volume I

Athlete Guide
First Touch Training, LLC
Precision Dribbling Series: Volume I Athlete Guide

Copyright 2012, First Touch Training, LLC
www.firsttouchtraining.net
Overview
This document accompanies the Precision Dribbling Series: Volume I. In brief, this document provides an overview of the videos
sections and a detailed listing of the content within each section. Also included is a sample schedule and practice plan provided
within the context of a regular season which is specifically designed for athletes who have begun mastering much of the videos
content. First Touch Training recommends reviewing this document when watching the Precision Dribbling Series: Volume I.
The Precision Dribbling Series: Volume I is designed for the purpose of developing athletes 1) general ball handling which
includes properly executed and consistent touches on the ball with various surfaces of both feet, 2) precise control in tight
spaces, 3) first and second touches on the ball, 4) general movement and agility when dribbling and changing direction, and 5)
confidence! This material is ideal for the skill development of 8 to 14 year old athletes and technique maintenance for advanced
(e.g. collegiate and professional) athletes. Equipped with these exercises, the athlete will develop and improve, through
rigorous and dedicated training, the ability to retain ball possession under pressure and with confidence.
The Precision Dribbling Series: Volume I is not designed as a stand-alone set of exercises. The exercises demonstrated in the
Precision Dribbling Series: Volume I should be incorporated into an equally robust and complimentary training regimen which
includes current athlete training, fitness, and game schedules as well as other training material yet to be released, but
currently under development, by First Touch Training.
Your goal should be to master all of the skillsets (which are described in more detail below). Progress can be measured in
several ways:
1)
2)
3)
4)
consistency/accuracy of touches
speed/quickness of skill completion
use of skills in game situations
ability to beat opponents and retain ball possession
When initially learning the exercises presented in the Precision Dribbling Series: Volume I it is ideal to train in an iterative
fashion. Specifically, start slow and build up; you dont have to master all of the skills in one day! Try mastering easier, typically
lower numbered, exercises before incorporating more complex skillsets. However, dont neglect easier exercises as you
improve.
The Precision Dribbling Series: Volume I includes Warmup Exercises, Skill Progressions, Mistakes to avoid, Complications to
increase drill difficulty, and Bonus material. During the Warmup and Skill Progressions segments of the video, skills are shown
first at a wide angle in real time. The skill is shown again in slow-motion and up close for a skill breakdown which is then
followed by the wide shot again. Provided below is an overview of each of the Precision Dribbling Series: Volume Is segments
which provides a detailed listing of the exercises or content included in each segment of the video.

Warmups
The Precision Dribbling Series: Volume I contains eleven (11) Warmup exercises. These exercises provide ample warm up and a
considerable amount of touches on the ball, the purpose of which is skill development, technique maintenance, and preparation
for the more difficult drills that follow. Your goal when performing these exercises should be to maximize the number of
touches you take and, after W1: Walking Push and Stop, the amount of ground you cover from side to side. Concentrate on
quick, quality touches, and not how fast you complete the drills.
Below is a description of each Warmup exercise. It includes the primary focus of the drill, the surfaces of the foot/feet used in
the drill, and the degree of difficulty of each exercise. First Touch Training recommends that the Warmup exercises are
performed in this order, particularly for younger ages. Also, remember to practice in an iterative fashion.
Skillset
W1: Walking Push and Stop
W2: Foundation Forward
W3: Foundation Backward
W4: Foundation Side to Side
W5: Right Foot Zig Zag
W6: Left Foot Zig Zag
W7: Transition Touch

W8: Three Touch
W9: Roll
W10: Roll Inside Stop
W11: Roll Outside Stop
Focus of Drill
Striking the ball with your laces
Controlling the ball with the bottom of your foot
Maintaining proper balance and plant foot placement
Using the inside of both feet
Taking opposing and angled touches back and forth (while moving forward)
Improving agility, quickness, and speed of touch
Taking opposing and angled touches back and forth (while moving backwards)
Using the inside surface of both feet
Taking opposing and angled touches back and forth
Lateral movement - great for sidestepping defenders
Agility and speed of touch
Using the inside and outside surfaces of the right foot
Change of direction
Movement with the ball
Using the inside and outside surfaces of the left foot
Change of direction
Exchanging the ball between feet using different surfaces of each foot
Explosive/attacking change of direction
Same as W7: Transition Touch
Using the bottom of your foot
Lateral movement
Lateral movement
Developing a controlling and counteracting touch with the inside of the foot
Lateral movement
Developing a controlling and counteracting touch with the outside of the foot

Surfaces of Foot Used Difficulty

Bottom & Laces
Inside
Inside
Inside
Inside & Outside
Inside & Outside
Inside & Outside

Inside & Outside
Bottom
Bottom & Inside
Bottom & Outside
Progressions
Following the Warmup exercises, the Precision Dribbling Series: Volume I introduces more challenging Skill Progressions. This
segment is the primary focus of the Precision Dribbling Series: Volume I and includes twenty (20) different drills.
Your goal when performing these exercises should be to take consistent touches with the ball while avoiding the cones with
both the ball and your feet. Most importantly concentrate on your movement through each gate with the ball: dont straddle
the cones.
There are common mistakes players make when executing these skillsets. Be sure to review the mistakes section of the video
to ensure proper technique.
To make the Skill Progressions more challenging, incorporate material from the Complications section of the video and this
document.
On the next page is a detailed listing of each Skill Progression. It includes the primary focus of the drill, the surfaces of the
foot/feet used in the drill, and the degree of difficulty of each exercise. First Touch Training recommends that the Skill
Progression exercises are performed in this order, particularly for younger ages. Also, remember to practice in an iterative
fashion.

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Skillset
Focus of Drill
Using the inside and outside of the right foot

P1: Double Touch Right
Change of direction
Using the inside and outside of the left foot
P2: Double Touch Left
Change of direction
Exchanging the ball between feet using the inside surfaces of the foot
P3: Touch Across and Forward
Attacking touches forward and past defenders
Exchanging the ball between feet using different surfaces of the foot
P4: Transition Touch
Explosive/attacking change of direction
P5&6: One Touch Inside
Pivoting your hips to change direction
Improving footwork and balance
Improving agility and footwork
P7: One Touch Outside
Movement around the ball
Using the outside of both feet to take attacking, angled touches
P8: Multi Touch
Taking opposing and angled touches back and forth (while moving forward)
Using the bottom of the foot to attack space
P9: Roll Push Right
Taking an opposing touch with the outside of the right foot to change direction
Using the bottom of the foot to attack space
P10: Roll Push Left
Taking an opposing touch with the outside of the left foot to change direction
Rolling flat across your body
P11: Roll Across and Forward
Taking an attacking touch forward and past defenders
Rolling flat across your body
P12: Roll Double Touch
Improving quickness of touch
Enhancing player balance
Quickly manipulating the ball with multiple parts of both feet
P13: Roll Receive Push Right
Attacking touches with the outside of the right foot
Quickly manipulating the ball with multiple parts of both feet
P14: Roll Receive Push Left
Attacking touches with the outside of the left foot
Athlete agility
P15: Hop and Push
Attacking touches and change of direction
Pulling the ball away from the defender's reach
P16: Pull Across & Push Forward
Taking touches across your body before taking an attacking touch forward
Aerial control
P17: Walking Juggle
Improving balance and striking technique
Aerial control
P18: Hop and Juggle
Improving agility and balance
Adding a simple move to change direction
P19: Scissor
Using the outside of both feet to take attacking, angled touches
Pulling the ball away from the defender's reach
P20: Backwards
Shielding the ball

Surfaces of Foot Used Difficulty

Inside & Outside
Inside & Outside

Inside
Inside & Outside
Inside
Inside
Inside
Bottom & Outside
Bottom & Outside
Bottom & Inside
Bottom & Inside
Bottom, Inside, & Outside
Bottom, Inside, & Outside
Bottom & Outside
Bottom & Inside
Laces
Laces
Outside
Bottom & Inside
v v
v v
v v
v v
v v
v v
v v
v v v
v v
v v
v v
v v
v v v
v v v
v v v
v v v
Mistakes
There are some common errors players tend to make when performing the Skill Progressions. They include, but are not limited
to, 1) reaching across your body to control the ball with the outside of the foot, 2) reaching/lunging to control the ball with the
inside of the foot, 3) poor ankle mechanics (i.e. failing to maintain a firm and locked ankle through each touch), and 4) lack of
balance.
Another mistake athletes make, that is not presented in the video, is failing to stay active when training. Performing the
exercises while on your toes makes a huge difference, not only in your ability to execute the drill with precision but doing so
also makes training more game like. Remember to stay active and on your toes!
Mistakes
M1: Reaching Across
M2: Reaching to the Outside
M3: Poor Ankle Mechanics
M4: Poor Balance
Problem? Fix!
Reaching while using the outside of the foot? Move your body to the outside of the ball.
Lunging to control the ball? Take softer touches and move with the ball.
Hooking the ball? Lock your ankle throughout the touch.
Getting ahead of the ball? Slow down. Lower your stance. Keep the ball in front of you.
Complications
Starting to master the various Skill Progressions? No problem - there are some great ways to keep the drills challenging and
fresh.
First Touch Training recommends 1) changing the overall shape of the cones to add turns, 2) widening or zig zagging the
cones so that the athlete is forced to cover more ground, and 3) combining various drills.
Complication
What to do?
C1: Change of Shape

Be creative and change the shape of the cones to introduces turns and angles
C2: Change of Direction Widen (or "zig zag") the cones so you're forced to cover more ground
C3: Mixing it up
Make the drills more game realistic by combining different skills together
Feel free to design your own complications! Theres only one rule: be creative and dont limit yourself.

Difficulty
v
v v
v v v
Bonus
The Warmups and Skill Progressions can be very challenging, and sometimes frustrating. To keep things light we added fun
bonus material to the end of the video. Try these at the end of your training session and youll be showing off some new tricks
in no time.
Bonus
B1: Pull and Lift
B2: Lift and Spin
B3: Drop and Catch
B4: Neck Catch
B5: Combining all Skills
What is it?
One of the simplest, most effective ways to get the ball into the air.
Another great way to get the ball into the air - press, lift, and spin!
Develop aerial control by catching the ball out of the air with the top of your foot.
How about catching the ball with the back of your neck?
Really looking for a challenge? Combine the different bonus drills together.

Difficulty
v
v
v
v
v
v
v v
v v
v v v
Sample Practice Plan and Training Schedule

The skillsets in Precision Dribbling Series: Volume I should be incorporated into a well-rounded training regimen which should
include fitness, games, and team training that develops other aspects of the game. In this section we detail three (3) practice
plan variations designed for athletes comfortable with most skillsets; keep in mind, these are only recommendations and can be
modified to fit your schedule and goals. They are:
1) Off Day (in place of team training) Program
2) Practice Day (prior to team training) Program
3) Game Day (prior to game) Program
Below is a sample schedule for a weeks worth of training during a regular season.
Sunday
Monday
Tuesday
Wednesday
Thursday
Rest Day
X
Off Day Program
X
X
Practice Day Program
X
X
Game Day Program
Team Training
X
X
Game Day
Total Time
0
2 hours
1 hour
2 hours
1 hour
***Assumes team training 2x a week (1.5hrs each Monday and Wednesday) with games on Saturdays.

Friday
Saturday
X
X
1 hour
X
2 hours
Off Day Program

Below is a recommended plan for days when there is no team training or games schedule. The estimated time for the training is
approximately 1 hour.
Warmups
Skillset
W8: Three Touch
W9: Roll
Training
Perform each exercise in 1-minute (non-stop) intervals with 1015 seconds of rest between each drill.
Estimated time to complete all drills is 15 minutes.
3 Minute Break
Fitness
Select a medium to difficult cardio fitness program to compliment the training. With upper level athletes we generally do a one
(1) mile run under a certain time (e.g. 6 minutes). With younger ages we typically focus on agility work, using ladders to do so.
We incorporate fitness to make the drills more game like and increase drill difficulty as the athlete must complete them when
fatigued - a higher degree of focus is required.
5 Minute Break
Progressions
Skillset
P8: Multi Touch
P9: Roll Push Right
P10: Roll Push Left
P15: Hop and Push
P17: Walking Juggle
P18: Hop and Juggle
P19: Scissor
P20: Backwards
Training
Perform each exercise. Using eleven (11) cones travel down

and back twice (2x). Between each Progression take 10
seconds of rest before beginning the next drill.
Estimated time to complete all drills is 20-25 minutes.
Cool Down and Finish

10
Practice Day Program

Below is a recommended plan for days in which there is team training. The Practice Day Program can be completed just prior to or
right after a team training session. The estimated time for the training is approximately 25 minutes.
Warmups
Skillset
W8: Three Touch
W9: Roll
Training
Choose eight (8) Warmup Exercises and perform each exercise
in 1-minute (non-stop) intervals with 10-15 seconds of rest
between each drill.
Recommended drills are highlighted in light blue.
2 Minute Break
Progressions
Skillset
P8: Multi Touch
P9: Roll Push Right
P10: Roll Push Left
P15: Hop and Push
P17: Walking Juggle
P18: Hop and Juggle
P19: Scissor
P20: Backwards
Training
Choose fourteen (14) Skill Progressions.. Using eleven (11)

cones travel down and back once (1x). Between each
Progression take 10 seconds of rest before beginning the next
drill.
Team Training!

11
Game Day Program

Below is a recommended program for game days. Ideally, the athlete would complete this as part of a warmup prior to the game.
The estimated time for the training is approximately 20 minutes.
Warmups
Skillset
W8: Three Touch
W9: Roll
Training
Choose five (5) Warmup Exercises and perform each exercise in
1-minute (non-stop) intervals with 10-15 seconds of rest
between each drill.
2 Minute Break
Progressions
Skillset
P8: Multi Touch
P9: Roll Push Right
P10: Roll Push Left
P15: Hop and Push
P17: Walking Juggle
P18: Hop and Juggle
P19: Scissor
P20: Backwards
Training
Perform ten (10) Skill Progressions.. Using eleven (11) cones

travel down and back once (1x). Between each Progression
take 10 seconds of rest before beginning the next drill.
Get Ready for the Game!

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Frequently Asked Questions

Are these exercises right for me?
The Precision Dribbling Series: Volume I is great for all ages, skill levels, and playing experience. These training exercises are
ideal for the skill development of 8 to 14 year old athletes and technique maintenance for advanced (e.g. collegiate and
professional) athletes.
Im a coach, how can I use these exercises?

The best coaches incorporate all aspects of the game into their training (e.g. technical, tactical, fitness, etc). On days where
team training consists of technical training try using some of the Warmup and Progression exercises to collectively build your
teams overall skill level.
How many cones should I use for the Skill Progressions?

A good starting point is eleven (11) cones. If youre looking for a challenge, you can always add more or alter the pattern of the
cones (see the Complications segment of the video for a demonstration).
How far should the cones be apart for Skill Progressions?

Dont worry about the distance of the cones. Try to avoid getting comfortable with a set distance. Vary the distance of the
cones on a regular basis.
How often should I do the exercises?

The short answer is: whenever time permits. Review the Sample Practice Plan and Schedule section for more information. And
remember, the more you train with these exercises the better you will become! Repetition, Repetition, Repetition!
My skills have improved but Im not using them in game situations, what should I do?
Transferring these skillsets to game day is one of the toughest challenges players face. If you are struggling to incorporate
your newly refined skills into your game you can overcome it through goal-setting. Try setting small goals for yourself each
game and over time increase the difficulty of the goals. For example, set a goal that you will attempt to beat 5 defenders in a
game and have someone track your attempts and success rate.
It is important to remember that the Precision Dribbling Series: Volume I presents exercises that develop a more subtle skillset
than most other training programs. Use of these skills wont always stand out in games. That is because ball possession is
expected and therefore not always recognized. However, over time you should notice that you are using different surfaces of
the foot and retaining ball possession under pressure. With this will come the confidence required at the next level.

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Contact
Our goal is to help you achieve yours and we value your business and feedback.
Feel free to contact us at info@firsttouchtraining.net if you have questions, comments, or any other feedback.
Dont be afraid to let us know how we can help you!


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Precision Dribbling Series: Volume I

Precision Dribbling Series: Volume I Athlete Guide

Precision Dribbling Series: Volume I Athlete Guide

W2: Foundation Forward

W3: Foundation Backward

W4: Foundation Side to Side

W5: Right Foot Zig Zag

W6: Left Foot Zig Zag

W7: Transition Touch

W11: Roll Outside Stop

Precision Dribbling Series: Volume I Athlete Guide

Surfaces of Foot Used Difficulty

Inside & Outside

Inside & Outside

Inside & Outside

Bottom & Outside

Precision Dribbling Series: Volume I Athlete Guide

Using the inside and outside of the right foot

Precision Dribbling Series: Volume I Athlete Guide

Surfaces of Foot Used Difficulty

Inside & Outside

C1: Change of Shape

Precision Dribbling Series: Volume I Athlete Guide

Precision Dribbling Series: Volume I Athlete Guide

Sample Practice Plan and Training Schedule

Precision Dribbling Series: Volume I Athlete Guide

Off Day Program

Perform each exercise. Using eleven (11) cones travel down

Cool Down and Finish

Practice Day Program

Choose fourteen (14) Skill Progressions.. Using eleven (11)

Precision Dribbling Series: Volume I Athlete Guide

Game Day Program

Perform ten (10) Skill Progressions.. Using eleven (11) cones

Get Ready for the Game!

Precision Dribbling Series: Volume I Athlete Guide

Frequently Asked Questions

Im a coach, how can I use these exercises?

How many cones should I use for the Skill Progressions?

How far should the cones be apart for Skill Progressions?

How often should I do the exercises?

Precision Dribbling Series: Volume I Athlete Guide

Precision Dribbling Series: Volume I Athlete Guide

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