INTRO PAGE


MAESTRO 2.0

Ball Mastery Redefined

 Welcome to MAESTRO 2.0: Ball Mastery Redefined.

If you have already completed my original Maestro program, it’s great to see you back for the next
challenge. In Maestro 2.0 we are redefining ball mastery and going to the next level, this time adding daily
obstacles which mirror the outstretched feet of defenders that you will evade during a match. This program
is designed to supplement your regular training schedule with hundreds of extra high quality touches.

If you’re new to ball mastery training, welcome! Allow me to share a little bit about it’s importance. Ball
mastery is achieving exactly what it sounds like, a mastery level of ball control. Think of the best dribblers in
the world. I can guarantee that each of those players have incorporated ball mastery into their training. All
top level players have spent countless hours with the ball which has allowed them to gain a mastery that
enables them to do what they want they want with the ball, when they want to. It’s no accident that some
players seem to have the ball attached to their feet, and others don’t.

Whether playing on the streets, in the futsal court or playing small sided games with their friends, the
majority of the world’s most skillful footballers were exposed to situations where they would get hundreds
of touches on the ball in tight spaces which forced them to get comfortable with all the surface areas of the
foot and be creative with their control.

Spending time working on ball mastery training is a way to get those same touches using all the surface
areas of both feet to manipulate the ball. The more touches you get, the more fluid and natural your control
over the ball will feel.

Think about the first time you ever typed on a keyboard. It probably felt a little challenging, as though it
would take you forever to find the letter you needed, and you would need to look carefully before pressing
any of the keys. After a while though, I bet you started to type faster, almost like your fingers knew where all
of the letters are without looking.

The same goes for ball mastery. At first, some of the exercises will feel difficult. You may have to perform
them slowly, keeping your eyes on the ball at all times so that you don’t lose control of it. Over time though,
as you log more training hours, you’ll notice yourself performing the exercises quicker, more fluent and
looking down at the ball less because your feet have developed a sense of where the ball is and how to
control it. This is the level we are striving for with this program.

Total ball mastery.

Michael Lewis Cunningham

7mlcTraining



DAY ONE - ONE CONE MAESTRO 2.0

Exercise 1 Duration Exercise 5 Duration

Inside Foot U 60 Seconds Alternate Foot V Cut 60 Seconds

Pull ball towards you using the sole of your foot, push ball across Pull ball towards you diagonally, exchange feet and
body with inside of the foot, push forward with opposite foot
push the opposite way with the inside of the foot.

Exercise 2 Duration Exercise 6 Duration

Outside Foot U 60 Seconds L Drag U 60 Seconds

Pull ball back towards you and then across your body Pull ball towards you and push behind standing leg
with the outside of the foot. Repeat both sides. with inside of the foot. Repeat both sides.

Exercise 3 Duration Exercise 7 Duration

Inside Foot V Cut 60 Seconds Sole Square 60 Seconds

Pull ball towards you with the sole diagonally and Draw a square around the cone using the soles of
push in the opposite direction with the inside foot. both feet.

Exercise 4 Duration Day One Video Link

Outside Foot V Cut 60 Seconds

Pull ball towards you with the sole diagonally and https://www.youtube.com/watch?v=rDgtxSkApl8
push in the opposite direction with the outside foot.

@michaellewiscunningham youtube.com/7mlc


DAY TWO - TWO CONES HORIZONTAL MAESTRO 2.0

Exercise 1 Duration Exercise 5 Duration

Right Foot Weave 60 Seconds L Drag Double U 60 Seconds

Weave in and out of the cones using the inside and Pull ball back and push behind standing leg with inside of
outside of the right foot taking a touch every step. foot then forward with inside of opposite foot and repeat.

Exercise 2 Duration Exercise 6 Duration

Left Foot Weave 60 Seconds Sideways Infinity 60 Seconds

Weave in and out of the cones using the inside and Draw an infinity symbol (figure of 8) around the
outside of the left foot taking a touch every step. cones using the inside and sole of both feet.

Exercise 3 Duration Exercise 7 Duration

Inside Foot Double U 60 Seconds Alternating V Cuts 60 Seconds

Pull ball back with the sole of your foot, push ball across body with Perform an Inside Foot V cut, exchange feet and
inside of the foot, push forward with opposite foot and repeat.
immediately perform Alternate V Cut.

Exercise 4 Duration Day Two Video Link

Outside Foot Double U 60 Seconds

Pull ball back with the sole of your foot, push ball across body with https://www.youtube.com/watch?v=rHsn8eL5Jac
outside of the foot, push forward with inside foot and repeat.

@michaellewiscunningham youtube.com/7mlc


DAY THREE - TWO CONES VERTICAL MAESTRO 2.0

Exercise 1 Duration Exercise 5 Duration

Sole Rolls 60 Seconds V Cut Triangle 60 Seconds

Roll the ball between the cones from one foot to the Perform an Inside Foot V Cut and Sole Roll the ball
other using the sole of the foot. through the cones and repeat.

Exercise 2 Duration Exercise 6 Duration

Nutmegs 60 Seconds L Drag Triangle 60 Seconds

Pull ball towards back and push through the cones Perform the L Drag and double Sole Roll the ball
using the outside of the foot. Repeat both sides. through the cones to repeat on opposite foot.

Exercise 3 Duration Exercise 7 Duration

Upside Down U 60 Seconds L Drag V Cut Triangle 60 Seconds

Push ball forward with inside of the foot, sole roll Perform the L Drag followed by the Alternate V Cut
through the cones and pull back with the sole. and Sole Roll the ball through the cones.

Exercise 4 Duration Day Three Video Link

Forwards Infinity 60 Seconds

Draw an Infinity symbol (figure of 8) with the ball around https://www.youtube.com/watch?v=nynAeE3TVj8

the cones with the sole and inside of both feet.

@michaellewiscunningham youtube.com/7mlc


DAY FOUR - THREE CONE TRIANGLE MAESTRO 2.0

Exercise 1 Duration Exercise 5 Duration

Triple Push Pull 60 Seconds Left Foot Weave 60 Seconds

Push ball with the laces and pull back with the sole to Weave around the course going around each of the
the inside, forwards and then outside. cones using the inside and outside of your left foot.

Exercise 2 Duration Exercise 6 Duration

Double V Cut Sole Roll 60 Seconds Sole Weave 60 Seconds

Perform a double Inside Foot V Cut and Sole Roll the Weave around the course going around each of the
ball in front of the base cones of the triangle. cones using the sole of both feet.

Exercise 3 Duration Exercise 7 Duration

Pyramids 60 Seconds Inside Outside Weave 60 Seconds

Sole Roll the ball behind the base cones of the triangle, push Weave around the course going around each of the
forward and work your way up and back down the triangle. cones using the inside and outside of both feet.

Exercise 4 Duration Day Four Video Link

Right Foot Weave 60 Seconds

https://www.youtube.com/watch?v=bwWxfaGwzlw
Weave around the course going around each of the
cones using the inside and outside of your right foot.

@michaellewiscunningham youtube.com/7mlc


DAY FIVE - FOUR CONE SQUARE MAESTRO 2.0

Exercise 1 Duration Exercise 5 Duration

Cross Soles 60 Seconds Parallels 60 Seconds

Facing forwards, roll ball to each side of the square Sole roll the ball behind the base cones, roll ball forwards then
repeat all the way up to the front of the square and back to the
and back to the centre using the sole of the foot.
start.

Exercise 2 Duration Exercise 6 Duration

Oblongs 60 Seconds Two Feet Maze 60 Seconds

Draw an oblong shape with the ball around the 2 Using both feet, roll the ball forwards, outside, forwards inside,
backwards, outside, backwards with the sole. Repeat both sides.
base cones using the inside and sole of both feet.

Exercise 3 Duration Exercise 7 Duration

Forwards Backwards Soles 60 Seconds Matrix 60 Seconds

Roll the ball forwards and backwards up the sides and Using the sole and inside of both feet, draw a square
down the middle of the square using the sole. around all four corner cones with the ball.

Exercise 4 Duration Day Five Video Link

Single Leg Sole Maze 60 Seconds

https://www.youtube.com/watch?v=oHGr5-xCa2o
Roll the ball forwards, outside, forwards inside, backwards,
outside, backwards with the sole. Repeat both sides.

@michaellewiscunningham youtube.com/7mlc
DAY SIX - FOUR CONE BOX MAESTRO 2.0

Exercise 1 Duration Exercise 5 Duration

Inside Foot Quarter Turn 60 Seconds Reverse L Drag Quarter Turn 60 Seconds

Pull ball towards the middle of the square and push 90 Pull ball down the outside of the standing leg and push 90 degrees
degrees with the inside of the same foot around all four sides. with the inside of the same foot around all four sides.

Exercise 2 Duration Exercise 6 Duration

Outside Foot Quarter Turn 60 Seconds Outer Square Sole 60 Seconds

Pull ball towards the middle of the square and push 90 degrees Using the sole of both feet, roll the ball around the
with the outside of the same foot around all four sides. outside of the square forwards and laterally keeping
as close to the cones as possible.

Exercise 3 Duration Exercise 7 Duration

Alternating Feet Quarter Turn 60 Seconds Samba 60 Seconds

Pull ball towards the middle of the square and push 90 degrees Sole roll ball to the middle of the square, inside stepover, outside
with the inside of the opposite foot around all four sides. stepover, continue sole roll across and repeat in the opposite
direction.

Exercise 4 Duration Day Six Video Link

L Drag Quarter Turn 60 Seconds

https://www.youtube.com/watch?v=a0a8gNHjMAU
Pull ball towards the middle of the square and push 90 degrees
behind the standing leg with the inside of the same foot around all
four sides.

@michaellewiscunningham youtube.com/7mlc
DAY SEVEN - SIX CONE CIRCLE MAESTRO 2.0

Exercise 1 Duration Exercise 5 Duration

Inside Foot Wheel 60 Seconds Right Foot Weave 60 Seconds

Pull ball back with the sole and across with the inside of the foot Weave in and out of the cones around the circle using
then push forward with the opposite foot and repeat around entire
the inside and outside of your right foot.
circle.

Exercise 2 Duration Exercise 6 Duration

Outside Foot Wheel 60 Seconds Left Foot Weave 60 Seconds

Pull ball back with the sole and across with the outside of the foot Weave in and out of the cones around the circle using
then push forward with the same foot and repeat around entire
the inside and outside of your left foot.
circle.

Exercise 3 Duration Exercise 7 Duration

Single Leg Sole Wheel 60 Seconds Two Foot Weave 60 Seconds

Roll the ball inside and outside of the circle around Weave in and out of the cones around the circle using all
the cones using the sole of the foot. areas of both feet.

Exercise 4 Duration Day Seven Video Link

Two Foot Wheel 60 Seconds

Roll the ball inside and outside of the circle around https://www.youtube.com/watch?v=bVDQ6com6JM
the cones using the inside and sole of both feet.

@michaellewiscunningham youtube.com/7mlc


MAESTRO 2.0
VIDEO LINKS
Day One: https://www.youtube.com/watch?
v=rDgtxSkApl8

Day Two: https://www.youtube.com/watch?

v=rHsn8eL5Jac

Day Three: https://www.youtube.com/watch?

v=nynAeE3TVj8

Day Four: https://www.youtube.com/watch?

v=bwWxfaGwzlw



Day Five: https://www.youtube.com/watch?
v=oHGr5-xCa2o



Day Six: https://www.youtube.com/watch?
v=a0a8gNHjMAU



Day Seven: https://www.youtube.com/watch?
v=bVDQ6com6JM

Link to full program playlist: https://

www.youtube.com/playlist?
list=PLSYLQBF8yu6dQ_kpM7kCs_vblfM7e6els
 CONGRATULATIONS!
You have completed the Maestro 2.0, Ball
Mastery Redefined.


You’ve just invested thousands of high quality

touches on the ball, and as a result, your ball
mastery is already stronger after just 7 days.
Imagine how quickly you can improve if you
continued these touches every day!

As challenging as some of these exercises are,

know that if your training doesn’t challenge
you, it doesn’t change you. 


Now you have the program with you wherever

you go. Test yourself by completing it again
but faster, with less mistakes and keeping your
head up as often as possible.

Remember, if you can master the ball, you can

master the game.

@michaellewiscunningham youtube.com/7mlc