1 x fast mile -6 x 50yd sprints, 3 x continuous then a 2 min jog rest interval followed by the last 3. Distances can be aprox. U13/14's do same but 8 x 50yd sprints.
100 x passes with the instep/inside of the foot 10-15yds from a wall/parent/friend using following touches:
25 of passes = receive back by moving ball outside body with outside of foot and pass back/return with inside same foot
25 of passes = receive back with the inside of one foot towards inside of opposite foot and return with inside of that foot
25 of passes = receive back by controlling with sole of one foot, rolling across body with sole foot towards opposite foot and return with inside of that foot.
25 of passes = receive back by moving across body with inside of foot, step over/scissor back with outside/same foot and return with inside/same foot
Cool down and juggle for 5 mins.