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2F22E

28-Day Soccer Skills Challenge

Training mat + kick trainer. Ten minutes a day for four weeks — follow the plan, learn 17 mat moves and track your progress. For ages 5 and up.

Start Week 1 Download printable guide (PDF)Watch the videos

28days

17mat moves

10min a day

4weeks

How It Works

The same simple routine every practice day. Short, regular and easy to repeat.

Warm up

One minute of light movement to get started.

Review

Repeat two earlier moves, one minute each.

New move

1–2 sets of today’s move. Rest 20 seconds or longer as needed. Weak foot first.

Rate it

1–2 stars: slow down. 4–5 stars: try a harder variation.

Once a week is a review day: try every move from that week for 15 seconds with both feet. Rest days matter too — skip organized sport and recover.

Before Day 1

Lay the mat flat, set up the kick trainer and adjust the belt. Jump to kick trainer set-up.

Know your foot

Sole = bottom of the shoe. Inside = the inner (big-toe) side. Outside = the little-toe side. Laces = the top of the foot.

Watch & follow

Each move is shown step by step in our video course — play it on a nearby screen.

Find Your Mat

Four designs, the same drills. Every move uses these shared lanes, so you can follow along on whichever mat you have.

Numbers on your mat may differ from the guide. Follow the shape, not the number.

	Solid · white	Classic · cyan	Dashed · green	Cartoon · blue
Side lanes	1 · 2	2-3 · 6-5	1 · 2	2-3 · 6-5
Top lane	4	3-4-5	4	3-4-5
Bottom lanes	1 · 2	2-1 · 1-6	1 · 2	2-1 · 1-6
V lanes	3	3→1 · 5→1	3	3→1 · 5→1
Home spot	circle	1	V bottom	1
Extras	two 5 circles	centre line 1–4	loop, colour dots	centre line 1–4

Week 1 · Days 1–7

Ball Mastery

1–2 sets · 10–20 touches each foot. Kick trainer: 5–10 gentle contacts per foot.

Day 1

Toe Taps

On the mat: Ball in the middle. Tap the top: left, right, left.
Key point: Stay on your toes, knees soft.
Avoid: Standing flat-footed.

Day 2

Inside Taps

On the mat: Ball in the middle. Pass it foot to foot with the insides.
Key point: Small touches, ball between your feet.
Avoid: Pushing the ball too far.

Day 3

Sole Rolls

On the mat: Roll along the top lane with your sole, then back.
Key point: Light sole contact; small support-foot steps.
Avoid: Stepping on the ball too hard.

Day 4

Pull Backs

On the mat: On the left V lane, pull back toward home with your sole.
Key point: Pull, then step back with it.
Avoid: Leaning back and losing balance.

Day 5Review dayTry each move for 15 seconds, using both feet. Smooth first, then fast.

Day 6Kick trainer challengeTry 5 gentle inside contacts per foot; reset as needed.

Day 7Rest dayRest from organized sport. Next practice, repeat gently if needed.

Week 2 · Days 8–14

Dribble + Turn

1–2 sets · one short trip each foot. Kick trainer: 5–10 gentle contacts per foot.

Day 8

Inside-Outside

On the mat: Up the left lane: inside, outside, same foot.
Key point: One touch every step.
Avoid: Only using the strong foot.

Day 9

Pull-Push

On the mat: On the V lane: sole pull back, inside-foot push forward.
Key point: Sole to pull, inside foot to push.
Avoid: Ball rolls off the line.

Day 10

V-Pull

On the mat: Pull back to home with the sole; push up the other V side.
Key point: Sole pull, then inside-foot push diagonally.
Avoid: Forcing speed before control.

Day 11

L-Pull

On the mat: Down the left lane, pull back, push it behind your standing leg.
Key point: Ball goes behind the standing leg.
Avoid: Ball hits the standing foot.

Day 12Review dayTry each move for 15 seconds, using both feet.

Day 13Kick trainer challengeTry 5 gentle laces contacts per foot; a bounce is OK.

Day 14Rest dayRest and recover.

Week 3 · Days 15–21

Speed + Head Up

1–2 sets · 15–20 seconds · brief glances up. Kick trainer: 5 receive-and-pass contacts per foot.

Day 15

Drag-Stop

On the mat: Drag along the top lane. Stop it in the corner with the other foot.
Key point: Drag with one sole, stop with the other.
Avoid: Ball runs past the corner.

Day 16

Figure Eight

On the mat: Make two connected loops around the middle.
Key point: Use inside or outside touches; keep the ball close.
Avoid: Turns too wide.

Day 17

Inside-Outside · Speed

On the mat: On a side lane: alternate inside and outside touches under control.
Key point: Eyes up between touches.
Avoid: Moving faster than you can control.

Day 18

Tap & Freeze

On the mat: Tap along the top lane. On “Freeze!”, stop gently with your sole.
Key point: Look up, listen, react.
Avoid: Ball keeps rolling after “Freeze!”.

Day 19Review dayTry each move for 15 seconds, using both feet.

Day 20Kick trainer challengeTry 5 receive-and-pass contacts per foot; reset freely.

Day 21Rest dayRest and recover.

Week 4 · Days 22–28

Combos + Time Trial

1–2 sets · one short route · timing optional. Kick trainer: 5 gentle contacts per foot.

Day 22

Roll-Inside

On the mat: On the top lane: sole roll one way, inside-foot touch back.
Key point: Sole roll, then inside touch; pause if needed.
Avoid: Rushing before you have control.

Day 23

V-Pull Switch

On the mat: Down the V, switch feet at home, back up.
Key point: Switch feet under control; a pause is OK.
Avoid: Always using the same foot.

Day 24

Tap-Roll-Tap

On the mat: Bottom-left corner, roll to home, tap to bottom-right. And back.
Key point: Keep a rhythm: tap, roll, tap.
Avoid: Rushing and losing the ball.

Day 25

Pull-Inside

On the mat: Pull back to home on one V side; push out on the other with the inside.
Key point: Turn your hips with the ball.
Avoid: Turning only the foot.

Day 26

Tap-Roll-Stop

On the mat: Top lane: tap left, sole roll right, then stop.
Key point: Control the ball, then stop gently.
Avoid: Letting the ball roll past the stop.

Day 27Kick trainer challengeTry 5 gentle contacts per foot. Route timing is optional.

Day 28Rest day28 days done! Rest, then celebrate.

Kick Trainer Set-Up

Six steps, about two minutes. Mat drills use a free ball (no tether); the kick trainer is for the challenge days.

Place the ball

Open all five straps and put the ball in the middle of the holder.

Close the straps

Wrap each strap over the ball and press the hook-and-loop down firmly.

Put on the belt

Wrap it round your waist, snug but comfortable, with the ring at the front.

Clip both ends

Clip the tether to the ball holder, then to the belt ring.

Set the length

Slide the adjuster until the length feels comfortable and the tether stays clear of your feet.

On the mat, start gently

Mat flat on a non-slip floor. Stand on the home spot and kick softly, with 2 m clear around you.

Fit the belt

Snug fit with comfortable breathing
Ring sits at the front
Hook side fully pressed onto the loop side
Tail not hanging near the feet

One adjustable belt fits kids to adults — no cutting needed.

Ball size

Fits size 3, 4 and 5 balls (ball not included).

Size 3 — U8 & younger
Size 4 — U9–U12
Size 5 — U13 & older

What’s In The Box

Everything you need to start, except the ball.

🟦

Training mat

One of four designs.

⚽

Kick trainer

Five-arm ball holder, elastic tether, length adjuster and adjustable waist belt.

🎒

Drawstring bag

Black bag that holds the mat.

📘

Illustrated guide

The 28-day plan, also available to download above.

⭐

Reward stickers

One star sheet to mark your favourite days.

🎥

Video tutorials

Follow every move in the video course.

Safety First

Train Safely

Train in a clear, open area away from people and obstacles. Children require adult supervision. Wear flat shoes or grip socks — no studs. Do not wrap the tether around your neck or limbs, or overstretch it. Do not cut the belt or tether. Stop if you feel pain or unwell, or if parts loosen, the mat slips or damage appears. Wipe clean and air dry before storing.

Contact Support

Ready for Day 1?

Print the guide, lay out the mat and start your 28 days.

Download the Guide (PDF)