Self Up-and-Under

Setup

Open grass with plenty of vertical airspace - a wall is useless for this. Two or three balls, and a stopwatch or a phone filming at 60fps.

How to run it

1. Hold the ball vertically across your chest with one hand beneath and one above, bring it to shoulder level, drop the supporting hand and swing your kicking foot upward rather than through - that steep foot path is what buys you the height.
2. Kick as vertically as you can while still travelling 15-25m forward, then sprint under it and catch it yourself.
3. Time the flight of every kick and aim for 4.0 seconds.
4. Call loudly for the ball even though you are alone, because it has to become automatic.
5. Do 4 sets of 6 kick-and-catch reps.