1. Cardiff City F.C Academy Keep Ups Practice Because your 1 st touch is the most important in football!

2. Why Do Keep Ups? Your 1 st touch is the most important touch in football, you can use it to: –Beat a player –Create space to pass or shoot –Hold up the ball –Play in a team mate –Get yourself out of trouble –Evade a tackle Just look at player like Ronaldiniho, Cristiano Ronaldo and Leo Messi…do you think they practiced Keep Ups? So how can I improve my 1 st touch? –Regular practice of keep ups will greatly improve your 1 st touch, ball control and composure on the ball

3. Why Do Keep Ups? Do I need to spend hours a day practicing? –The more time that you spend in contact with the ball, the more that you will improve –You will see a massive improvement by spending just 20 minutes a day doing keep ups! Ok, but I don’t know what to do – can you show me? –We have designed a keep ups programme for all ages that everyone can try. –There are 3 programmes depending on your ability and time that you have after homework to practice. (you could even practice these in your break time at school!)

4. Targets It is important to set yourself targets in order to measure how much that you have improved. –Test yourself at the end of each week and write down the results –Then at the end of each month you can see how much you have improved your score –Imagine how much you could improve over the season!! –Make sure that your targets are your own - Not your mates! Every time that you set a target, try to beat it! Look to do one of these work outs every day. Remember not to get frustrated – Practice makes Permanent!

5. Don’t Be Afraid To Try Something New! Be creative let your imagination run riot!

6. 1. Light Practice (12 mins) 3 minutes keeps ups whatever you like – try something new! 1 minute right foot 1 minute left foot 1 minute inside of right foot 1 minute inside of left foot 1 minute outside of right foot 1 minute outside of left foot 1 minute can-can (left/right) 1 minute Maradonna 7 See how many you can do in 1 minute Wk1Wk2Wk3Wk4 RF LF IRF ILF ORF OLF CC M-7 1Min Remember – Practice Makes Permanent!

7. 2. Medium Practice (22 mins) Wk1Wk2Wk3Wk4 RF LF IRF ILF ORF OLF CC M-7 B - 8 1Min 3 minutes keeps ups whatever you like – try something new! 2 minutes right foot 2 minutes left foot 2 minutes inside of right foot 2 minutes inside of left foot 2 minutes outside of right foot 2 minutes outside of left foot 2 minutes can-can (left/right) 2 minutes Maradonna 7 2 Minutes Brazilian - 8 1 minute as many as you can do Remember – Practice Makes Permanent!

8. 3. Intense Workout (30 mins) 3 minutes keeps ups whatever you like – try something new! 2 minutes right foot 2 minutes left foot 2 minutes inside of right foot 2 minutes inside of left foot 2 minutes outside of right foot 2 minutes outside of left foot 2 minutes can-can (left/right) 2 minutes Maradonna 7 2 Minutes Brazilian – 8 2 minutes Lo-Lo-High 1 minute as many as you can do 3 Minute Routine – Be creative Wk1Wk2Wk3Wk4 RF LF IRF ILF ORF OLF CC M-7 B - 8 Lo-Hi 1Min Remember – Practice Makes Permanent!