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Sepak takraw · Basic · b1

Inside-foot juggling and stretching

At home 10 min 1 to 2 players Yard or lane, terrace, hall or court

Ready when: nothing, this is the first card.

Start a session

What you are learning

The inside kick, the main way to control the ball in sepak takraw: the knee turns out so the inside of the foot faces up, flat, and taps the ball straight up. Small, soft touches keep it close, and loose hips and ankles make the kick easier.

Words on this card Inside kick, Juggling
Inside kick
Hitting the ball with the inside of the foot, the foot turned flat; the main control kick.
Juggling
Keeping the ball in the air with repeated touches.

Set up

A soft ball; a clear space; a mat for stretching.

Weather: dry ground

The base setup for sepak takraw

Show it first for the one teaching

  1. Circle the ankles and swing each leg gently to warm up the hips.
  2. With no ball, turn the knee out and lift the foot so its inside faces up and stays flat.
  3. Drop the ball onto the inside of the foot, tap it up to hip height and catch it.

Your part while they practise

Count touches aloud.

Step by step

  1. Warm up the ankles, hips and hamstrings.
  2. Dry run the inside kick with no ball: knee out, inside of the foot up and flat.
  3. Drop the ball, kick it once to hip height and catch it.
  4. One foot, then the other, then alternate.
  5. Then juggle.

How much: 10 touches, 5 rounds 10 min a session 4 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Beat your count

Juggle with the inside of the foot and count the touches before the ball lands.

Who plays: the child against their own best; 2 children can take turns.

How to play, turn by turn
Turns
  1. Drop the ball onto the foot and start counting
  2. Count every inside-foot touch until the ball touches the ground
  3. 5 tries; keep the best
Fair play
A grown-up uses the weaker foot only.
Points
1 point for each inside-foot touch in a row.
Fouls
The count stops
  • A touch with the hand or arm
  • The ball kicked forward out of reach
  • A toe poke instead of the flat inside of the foot
Winning
Beat your best count.
Stars
  1. 3 touches for 1 star
  2. 6 touches for 2 stars
  3. 10 touches for 3 stars

Easier or harder

Easier

Drop and catch after one kick.

Harder

Alternate feet, add the knee.

What you will see, and what to say

  • the ball flies away Small, soft touchesHip height, no higher.
  • the ball spins off sideways Keep the foot flatKnee out, foot level.
  • the ball goes forward Kick straight upUp, then catch.

Self-check

5

5 inside-foot touches in a row with either foot.

Stop and get a coach when

Pain in the ankle or hip.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains ball feel, flexibility.

awiseathlete.com/sports/sepak-takraw/sepak-takraw-b1