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Boost Futbols 21 DayFutbol
Dribbling Challenge ttttttttt ttttttttttt PAGE 1
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THE 21 DAY
DRIBBLING CHALLENGE
PRESENTED BY BOOSTFUTBOL.COM

BECOME A BETTER DRIBBLER IN 21 DAYS

JUST 30 MINUTES A DAY!

 • DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• SLOW STANDING - HOPPING ON 1 FOOT BACK AND FORTH (BOTH FEET) 1 MINUTE
PER FOOT (2 MINUTES TOTAL)

• FAST STANDING - HOPPING ON 1 FOOT BACK AND FORTH (BOTH FEET) 1 MINUTE
PER FOOT (2 MINUTES TOTAL)

• INTO SPACE, 2 CONES, 10 YARDS APART - AT A JOG PACE, PIVOTING THE BALL
BACK AND FORTH BETWEEN IN INSIDE AND OUTSIDE OF YOUR FOOT, INTO SPACE.
ONCE YOU GET TO USE THE CONE, CUT AROUND IT AND SWITCH TO THE OTHER
FOOT (5 MINUTES)

(10 yards)

• INTO SPACE, 2 CONES, 10 YARDS APART - AS FAST AS YOU CAN, INTENSELY WITH
CONTROL, PIVOT THE BALL BACK AND FORTH BETWEEN IN INSIDE AND OUTSIDE
OF YOUR FOOT, INTO SPACE. ONCE YOU GET TO USE THE CONE, CUT AROUND IT
AND SWITCH TO THE OTHER FOOT (5 MINUTES)

(10 yards)

• IN 5’ X 5’ BOX - KAKA PIVOT MOVING INTO SPACE, BOTH FEET, 5 MINUTES PER
FOOT (10 MINUTES)
(5 yards) TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
(5 yards)

TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

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 Boost Futbols 21 Day Dribbling Challenge PAGE 3

DAY 2: SOLE ROLL

PROGRESSIONS
• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• SOLE ROLL SLOW IN PLACE (1 MINUTE) THEN SOLE ROLL FAST IN PLACE (1
MINUTE) - ROLLING THE BALL OVER EACH FOOT, BACK AND FORTH

• TOE TOUCHES SLOW IN PLACE (1 MINUTE) THEN TOE TOUCHES FAST IN PLACE
(1 MINUTE) - TAP THE TOP OF THE BALL WITH YOUR TOE, ALTERNATING FEET

• SOLE ROLL TOUCH SLOW IN PLACE (1 MINUTE) THEN SOLE ROLL TOUCH FAST IN
PLACE (1 MINUTE) - ROLLING THE BALL OVER EACH FOOT, TRAPPING WITH INSIDE
OF OPPOSITE FOOT, THEN ROLLING WITH THE TRAPPING FOOT, REPEAT

• SLOW INTO SPACE: SOLE ROLL, TOE TOUCHES & SOLE ROLE TOUCH - 10 YARDS -
(2 MINUTES EACH MOVEMENT, 6 MINUTES TOTAL)

(10 yards)

• FAST INTO SPACE: SOLE ROLL, TOE TOUCHES & SOLE ROLE TOUCH - 10 YARDS -
(2 MINUTES EACH MOVEMENT, 6 MINUTES TOTAL)

(10 yards)

• IN 5’ X 5’ BOX - SOLE ROLL, TOE TOUCHES, & SOLE ROLE TOUCH MOVING INTO
SPACE, BOTH FEET, 2 MINS PER MOVE (6 MINS)
(5 yards)
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
(5 yards)

TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!
TTTTTTTTTTTTTT

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 Boost Futbols 21 Day Dribbling Challenge PAGE 4

DAY 3: INSIDE TO INSIDE

PROGRESSIONS (LA CROQUETA)
• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• LA CROQUETA SLOW IN PLACE - PUSHING FROM THE INSIDE OF ONE FOOT TO THE
OTHER FOOT (BOTH FEET) ALTERNATING FEET (2 MINUTES)

• LA CROQUETA FAST IN PLACE - PUSHING FROM THE INSIDE OF ONE FOOT TO THE
OTHER FOOT (BOTH FEET) ALTERNATING FEET (2 MINUTES)

• LA CROQUETA SLOWLY INTO SPACE - 10 YARDS - PUSHING FROM THE INSIDE OF

ONE FOOT TO THE OTHER FOOT (BOTH FEET) (5 MINUTES)

(10 yards)

• LA CROQUETA QUICKLY INTO SPACE - PUSHING FROM THE INSIDE OF ONE FOOT
TO THE OTHER FOOT AS FAST AS POSSIBLE (BOTH FEET) (5 MINUTES)

(10 yards)

• LA CROQUETA THROUGH 8 CONES - ALTERNATING FEET EACH CONE (8 MINUTES)

(10 yards)

(~1.5 yards) TTTTTTTTTTTTTT

TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!
TTTTTTTTTTTTTT

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 Boost Futbols 21 Day Dribbling Challenge PAGE 5

DAY 4: INSIDE TO OUTSIDE

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• SLOW IN PLACE - PUSH BALL FROM THE INSIDE OF THE FOOT TO THE OUTSIDE OF
THE SAME FOOT, 2 MINUTES EACH FOOT (4 MINUTES TOTAL)

• FAST IN PLACE - AS QUICK AS POSSIBLE, PUSH BALL FROM THE INSIDE OF THE
FOOT TO THE OUTSIDE OF THE SAME FOOT, 2 MINUTES EACH FOOT (4 MINUTES
TOTAL)

• SLOW INTO SPACE - 10 YARDS - PUSH BALL FROM THE INSIDE OF THE FOOT TO
THE OUTSIDE OF THE SAME FOOT, 2 MINS PER FOOT (4 MINUTES)

(10 yards)

• FAST INTO SPACE - 10 YARDS - PUSH BALL FROM THE INSIDE OF THE FOOT TO
THE OUTSIDE OF THE SAME FOOT, 2 MINS PER FOOT (4 MINUTES)

(10 yards)

• THROUGH LINE OF 8 CONES, DOWN AND BACK - ALTERNATE FEET AFTER 4

MINUTES (8 MINUTES)

(10 yards)

(~1.5 yards)
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!
TTTTTTTTTTTTTT

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 Boost Futbols 21 Day Dribbling Challenge PAGE 6

DAY 5: QUICK, TINY TOUCHES

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• SLOW INTO SPACE - 10 YARDS - AT A SLOW JOG, PUSH THE BALL WITH THE
OUTSIDE OF YOUR FOOT INTO SPACE JUST ENOUGH FOR THE NEXT TOUCH TO
HAPPEN WITH THE SAME FOOT, 2.5 MINUTES PER FOOT, SWITCH (5 MINUTES)

(10 yards)

• QUICKER INTO SPACE - 10 YARDS - AT A QUICKER JOG, PUSH THE BALL INTO
SPACE JUST ENOUGH FOR THE NEXT TOUCH TO HAPPEN, 2.5 MINUTES PER FOOT,
SWITCH (5 MINUTES)

(10 yards)

• QUICKEST INTO SPACE - AY THE FASTED PACE YOU CAN GO, WHILE MAINTAINING
1 TOUCH PER STRIDE, PUSH THE BALL INTO SPACE JUST ENOUGH FOR THE NEXT
TOUCH TO HAPPEN, 2.5 MINUTES PER FOOT, SWITCH (5 MINUTES)

(10 yards)

• FIGURE 8 SLOW& FAST - 2 CONES, 5 YARDS APART, WHILE MAINTAINING

CONTROL WITH 1 TOUCH PER STRIDE, USE ONE FOOT TO CREATE A FIGURE 8
AROUND THE TWO CONES, CUT WITH THE INSIDE OF THE SAME FOOT AT ONE
CONE TO PIVOT, CUT WITH THE OUTSIDE OF SAME FOOT TO PIVOT BACK, 2.5
MINUTES PER FOOT (5 MINUTES SLOW) (5 MINUTES FAST)

TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
(5 yards)
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!
TTTTTTTTTTTTTT

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 Boost Futbols 21 Day Dribbling Challenge PAGE 7

DAY 6: SCISSORS (STEP-OVERS)

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• STATIONARY, SLOW - MOVE EACH FOOT FROM THE INSIDE TO OUTSIDE, OVER &
AROUND THE BALL - 2 MINUTE PER FOOT (4 MINUTES TOTAL)

• STATIONARY, FAST - MOVE EACH FOOT FROM THE INSIDE TO OUTSIDE, OVER &
AROUND THE BALL - 2 MINUTE PER FOOT (4 MINUTES TOTAL)

• SLOW INTO SPACE - 10 YARDS - AT A SLOW JOG, PUSH/ROLL THE BALL IN FRONT
OF YOU, STEP OVER THE BALL WITH ONE FOOT, CHANGE OF DIRECTION WITH THE
OTHER FOOT INTO SPACE, ALTERNATE FEET - 2.5 MINUTES PER FOOT (5
MINUTES)

(10 yards)

• QUICKER INTO SPACE - 10 YARDS - AT A QUICKER JOG, PUSH/ROLL THE BALL IN

FRONT OF YOU, STEP OVER THE BALL WITH ONE FOOT, CHANGE OF DIRECTION
WITH THE OTHER FOOT INTO SPACE, ALTERNATE FEET - 2.5 MINUTES PER FOOT (5
MINUTES)

(10 yards)

• QUICKEST INTO SPACE - 10 YARDS - AS FAST AS YOU CAN GO WHILE MAINTAINING

CONTROL , PUSH/ROLL THE BALL IN FRONT OF YOU, STEP OVER THE BALL WITH
ONE FOOT, CHANGE OF DIRECTION WITH THE OTHER FOOT INTO SPACE,
ALTERNATE FEET - 2.5 MINUTES PER FOOT (5 MINUTES)

TTTTTTTTTTTTTT
(10 yards)
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

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 Boost Futbols 21 Day Dribbling Challenge PAGE 8

DAY 7: CHOPPING & CUTTING

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• STATIONARY, SLOW - CHOP THE BALL LATERALLY WITH THE INSIDE OF ONE FOOT
ACROSS YOUR BODY, USING THE SAME FOOT, CUT BACK WITH THE OUTSIDE OF
THE SAME FOOT - 2 MINUTES PER FOOT (4 MINUTES TOTAL)

• STATIONARY, FAST - CHOP THE BALL LATERALLY WITH THE INSIDE OF ONE FOOT
ACROSS YOUR BODY, USING THE SAME FOOT, CUT BACK WITH THE OUTSIDE OF
THE SAME FOOT - 2 MINUTES PER FOOT (4 MINUTES TOTAL)

• SLOW INTO SPACE - 10 YARDS - SLOW ZIG-ZAG - ON A JOG, PUSH THE BALL IN
FRONT OF YOU THEN CHOP THE BALL WITH THE INSIDE OF YOUR FOOT SO IT GOES
INTO THE SPACE DIAGONAL FROM YOU, THEN WITH THE INSIDE OF YOUR FOOT,
CUT DIAGONALLY INTO NEW SPACE - 2.5 MINUTES PER FOOT (5 MINUTES)

(10 yards)

• FAST INTO SPACE - 10 YARDS - QUICKLY AND WITH INTENSITY, PUSH THE BALL IN
FRONT OF YOU THEN CHOP THE BALL WITH THE INSIDE OF YOUR FOOT SO IT GOES
INTO THE SPACE DIAGONAL FROM YOU, THEN WITH THE INSIDE OF YOUR FOOT,
CUT DIAGONALLY INTO NEW SPACE - 2.5 MINUTES PER FOOT (5 MINUTES)

(10 yards)

• THROUGH A LINE OF 8 CONES, CHOP THROUGH ONE CONE & CUT AFTER THE
OTHER - ALTERNATE FEET AFTER 3 MINUTES (6 MINUTES)

(10 yards)

TTTTTTTTTTTTTT
(~1.5 yards) TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

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 Boost Futbols 21 Day Dribbling Challenge PAGE 9

DAY 8: BALL MANIPULATION

• DYNAMIC WARMUP (5 MINUTES) TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
(10 yards)
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• DRAG BACKS: 1 CONE
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CLICK FOR VIDEO REFERENCE!

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• V-DRAG BACK OUTSIDE OF FOOT - (1) DRAG BALL BACK WITH THE INSIDE FOOT
(2) PUSHING BALL INTO SPACE WITH OUTSIDE OF THE SAME DRAG BACK FOOT,
CONTINUE WITH OTHER FOOT (4 MINUTES)

• V-DRAG BACK INSIDE OF FOOT - (1) DRAG BALL BACK WITH THE OUTDID FOOT,
(2) PUSH BALL FORWARD ACROSS YOUR BODY WITH THE INSIDE OF THAT SAME
FOOT, CONTINUE WITH OTHER FOOT (4 MINUTES)

• V-DRAG BACK ACROSS INSIDE FOOT - (1) DRAG BALL BACK ACROSS YOUR
BODY WITH THE OUTSIDE FOOT, (2) PUSH BALL FORWARD TO OPEN UP YOUR
BODY WITH THE INSIDE OF THAT SAME FOOT, CONTINUE WITH OTHER FOOT (4
MINUTES)

• L-DRAG BACK - (1) DRAG BALL BACK WITH OUTSIDE FOOT, (2) FLICK BALL WITH
THE INSIDE OF YOUR FOOT AROUND YOUR STANDING LEG, CONTINUE WITH
OTHER FOOT (4 MINUTES)

• SAME FOOT DRAG BACK INTO LA CROQUETA - (1) DRAG BALL BACK WITH
OUTSIDE FOOT, (2) WITH THE INSIDE OF THAT SAME FOOT (WITHOUT FOOT
TOUCHING GROUND) PUSH THE BALL TO THE OTHER FOOT (LA CROQUETA) -
REPEAT WITH THE OTHER FOOT (4 MINUTES)

• SMOOTH PUSH DRAG BACK - (2) PUSH BALL INTO SPACE WITH OUTSIDE FOOT
ACROSS YOUR BODY (1) STOP THE BALL WITH THE SOLE OF YOUR FOOT, THEN
DRAG BALL BACK TO CENTER WITH SAME FOOT - REPEAT WITH THE OTHER
FOOT (4 MINUTES)

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 Boost Futbols 21 Day Dribbling Challenge PAGE 10

DAY 9: KAKA PIVOT II

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• SLOW STANDING - HOPPING ON 1 FOOT BACK AND FORTH (BOTH FEET) 1 MINUTE
PER FOOT (2 MINUTES TOTAL)

• FAST STANDING - HOPPING ON 1 FOOT BACK AND FORTH (BOTH FEET) 1 MINUTE
PER FOOT (2 MINUTES TOTAL)

• KAKA PIVOT THROUGH A LINE OF 8 CONES - 3 MINUTES PER FOOT (6 MINUTES

TOTAL)
(10 yards)

(~1.5 yards)
• KAKA PIVOT THROUGH RANDOM CONES - 3 MINUTES PER FOOT (6 MINUTES
TOTAL)

• DRIBBLE INTO SPACE AT CONE (10 YARDS) - (1) KAKA PIVOT AROUND CONE & (2)
SHOOT/ PASS, BOTH FEET, 5 MINUTES PER FOOT (10 MINUTES)

(10 yards)
(2)
(1) TTTTTTTTTTTTTT
(2)
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

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 Boost Futbols 21 Day Dribbling Challenge PAGE 11

DAY 10: SOLE ROLLS II

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• SOLE ROLL SLOW IN PLACE (1 MINUTE) THEN SOLE ROLL FAST IN PLACE
(1 MINUTE) - ROLLING THE BALL OVER EACH FOOT, BACK AND FORTH

• SOLE ROLL THROUGH A LINE OF 8 CONES - ALTERNATING FEET AFTER EACH CONE
(6 MINUTES TOTAL)
(10 yards)

(~1.5 yards)
• SOLE ROLL THROUGH RANDOM CONES, INTEGRATE FEINTS BEFORE ROLL & HEAD
ON A SWIVEL - ALTERNATING FEET WHEN POSSIBLE (6 MINUTES TOTAL)

• DRIBBLE INTO SPACE AT CONE (10 YARDS) - (1) SOLE ROLL BY CONE & (2)
SHOOT/ PASS, BOTH FEET, 5 MINUTES PER FOOT (10 MINUTES)

(10 yards)
(2)
(1)
(2)

TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

Tttttttt Tttttttttt Tttttttt Tttttttt

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 Boost Futbols 21 Day Dribbling Challenge PAGE 12

DAY 11: INSIDE TO INSIDE (LA

CROQUETA) II
• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• LA CROQUETA SLOW IN PLACE - PUSHING FROM THE INSIDE OF ONE FOOT TO THE
OTHER FOOT, QUICKLY (BOTH FEET) ALTERNATING FEET (2 MINUTES)

• LA CROQUETA FAST IN PLACE - PUSHING FROM THE INSIDE OF ONE FOOT TO THE
OTHER FOOT, QUICKLY (BOTH FEET) ALTERNATING FEET (2 MINUTES)

• IN 5’ X 5’ BOX - LA CROQUETA MOVING INTO SPACE, BOTH FEET, 3 MINUTES PER

FOOT (6 MINUTES)
(5 yards)

TTTTTTTTTTTTTT
(5 yards)

TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

• LA CROQUETA THROUGH RANDOM CONES, HEAD ON A SWIVEL - ALTERNATING

FEET WHEN POSSIBLE (6 MINUTES TOTAL)

• DRIBBLE INTO SPACE AT CONE (10 YARDS) - (1) LA CROQUETA AROUND CONE &
(2) SHOOT/ PASS, ALTERNATE FEET EACH SEQUENCE (8 MINUTES)

(10 yards)
(2)
(1)
(2)

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 Boost Futbols 21 Day Dribbling Challenge PAGE 13

DAY 12: INSIDE TO OUTSIDE II

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• INSIDE TO OUTSIDE SLOW IN PLACE - PUSH BALL FROM THE INSIDE OF THE FOOT
TO THE OUTSIDE OF THE SAME FOOT - 1 MINUTE PER FOOT (2 MINUTES TOTAL)

• INSIDE TO OUTSIDE FAST IN PLACE - AS QUICK AS POSSIBLE, PUSH BALL FROM

THE INSIDE OF THE SAME FOOT TO THE OUTSIDE OF THE FOOT - 1 MINUTE PER
FOOT (2 MINUTES TOTAL)

• IN 5’ X 5’ BOX - INSIDE TO OUTSIDE INTO SPACE, BOTH FEET, 3 MINUTES PER

FOOT (6 MINUTES)
(5 yards)

V
TTTTTTTTTTTTTT
(5 yards)

TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

• INSIDE TO OUTSIDE THROUGH RANDOM CONES, HEAD ON A SWIVEL -

ALTERNATING FEET WHEN POSSIBLE (6 MINUTES TOTAL)

• DRIBBLE INTO SPACE AT CONE (10 YARDS) - (1) INSIDE TO OUTSIDE AROUND
CONE & (2) SHOOT/ PASS, ALTERNATE FEET EACH SEQUENCE (6 MINUTES)

(10 yards) (2)

(1)
(2)

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 Boost Futbols 21 Day Dribbling Challenge PAGE 14

DAY 13: QUICK, TINY TOUCHES II

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• TINY TOUCHES, WEAVING THROUGH A LINE OF 8 CONES - 3 MINUTES EACH FOOT

(6 MINUTES TOTAL)
(10 yards)

(~1.5 yards)

• INSIDE TO OUTSIDE THROUGH RANDOM CONES, HEAD ON A SWIVEL -

ALTERNATING FEET WHEN POSSIBLE (8 MINUTES TOTAL)
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

• DRIBBLE INTO SPACE AT CONE (10 YARDS) - (1) INSIDE TO OUTSIDE AROUND
CONE & (2) SHOOT/ PASS, ALTERNATE FEET EACH SEQUENCE (10 MINUTES)

(10 yards) (2)

(1)
(2)

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 Boost Futbols 21 Day Dribbling Challenge PAGE 15

DAY 14: SCISSORS TTTTTTTTTTTTTT

TTTTTTTTTTTTTT
(STEP-OVERS) II TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• STATIONARY, SLOW & FAST - MOVE EACH FOOT FROM THE INSIDE TO OUTSIDE,
OVER & AROUND THE BALL - 1 MINUTE PER FOOT (4 MINUTES IN TOTAL)

• ZIG-ZAG CONES, 8 CONES, 4 YARDS APART - DRIBBLE TO THE FIRST CONE, DO A

“STEP-OVER” SO THAT YOU CUT TOWARDS THE INSIDE OF THE CONE WITH THE
OUTSIDE OF THE OTHER FOOT, REPEAT FOR THE REST OF THE CONES - 4 MINUTES
PER FOOT (8 MINUTES TOTAL)
s)
(4

rd
ya

ya
rd

(4
s)

• DOUBLE STEP-OVER - IN A Y-CONE SETUP, PLACE 4 CONES, 5 YARDS APART -

DRIBBLE FROM FIRST CONE (1), TOWARDS THE CENTER CONE (2), DO TWO
“STEP-OVERS” AND CUT TO ONE OF THE OUTER CONES (3),(4). DRIBBLE AROUND
THAT CONE, THEN BACK TO THE (1). REPEAT & ALTERNATE FEET (6 MINUTES)
(3)
(1) (2)

(5 yards) (5 y
ards (4)
)

• DRIBBLE INTO SPACE AT CONE (10 YARDS) - (1) DO A “STEP-OVER” TO AVOID THE
CONE & (2) SHOOT/ PASS, ALTERNATE FEET EACH SEQUENCE (6 MINUTES)

(10 yards) (2)

(1)
(2)

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 Boost Futbols 21 Day Dribbling Challenge PAGE 16

DAY 15: CHANGE OF DIRECTION

CHOP/ CUT II
• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• STATIONARY, SLOW - CHOP THE BALL LATERALLY WITH THE INSIDE OF ONE FOOT
ACROSS YOUR BODY, USING THE SAME FOOT, CUT BACK WITH THE OUTSIDE OF
THE SAME FOOT - 1 MINUTES PER FOOT (2 MINUTES TOTAL)

• STATIONARY, FAST - CHOP THE BALL LATERALLY WITH THE INSIDE OF ONE FOOT
ACROSS YOUR BODY, USING THE SAME FOOT, CUT BACK WITH THE OUTSIDE OF
THE SAME FOOT - 1 MINUTES PER FOOT (2 MINUTES TOTAL)

• FAKE CROSS/ SHOT INSIDE FOOT CHOP - TAKE A FEW DRIBBLES WITH THE
OUTSIDE OF ONE FOOT, WIND BACK TO SHOOT, THEN CHOP BACK WITH THE
INSIDE OF THE SAME FOOT - 3 MINS PER FOOT (6 MINUTES TOTAL)

• FAKE CROSS/ SHOT OUTSIDE FOOT CUT - TAKE A FEW DRIBBLES WITH THE
OUTSIDE OF ONE FOOT, WIND BACK TO SHOOT, THEN CUT BACK PIVOT THE
OUTSIDE OF THE SAME FOOT - 3 MINS PER FOOT (6 MINUTES TOTAL)

• DRIBBLE INTO SPACE AT CONE - (1) FAKE CROSS/ SHOT, CUTTING BACK WITH
INSIDE OF FOOT BEFORE CONE , (2) THEN CUTTING BACK WITH OUTSIDE OF THE
FOOT & (3) CROSS/SHOOT, BOTH FEET, 4 MINS PER FOOT (8 MINUTES TOTAL)

(2)
(10 yards)
(3)
• (1)
(3)

(2) TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

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 Boost Futbols 21 Day Dribbling Challenge PAGE 17

DAY 16: CONE VARIATIONSTTTTTTTTTTTTTT

TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
• DYNAMIC WARMUP (5 MINUTES) TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

(10 yards)

• KAKA PIVOT THROUGH LINE OF 8 CONES, ~1.5 YDS APART, 9TH CONE IS 5 YARDS
AWAY, AFTER THE 8TH CONE, EXPLODE WITH PACE TO THE 9TH CONE, THEN FAINT
SOLE ROLL AROUND THE 9TH CONE, JOG WITH TINY TOUCHES BACK TO
BEGINNING CONE - BOTH FEET THROUGH CONES, ALTERNATE FEET WITH SOLE
ROLL, TOO, 4 MINUTES PER FOOT (8 MINUTES TOTAL)
(10 yards) (5 yards)

(~1.5 yards)

• SOLE ROLL ALTERNATING FEET THROUGH LINE OF 8 CONES, ~1.5 YDS APART, 9TH
CONE IS 5 YARDS AWAY, AFTER THE 8TH CONE, EXPLODE WITH PACE TO THE 9TH
CONE, THEN LA CROQUETA AROUND THE 9TH CONE, JOG WITH TINY TOUCHES
BACK TO BEGINNING CONE - LA CROQUETA WITH BOTH FEET, 4 MINUTES PER
FOOT (8 MINUTES TOTAL)

(10 yards) (5 yards)

(~1.5 yards)

• LA CROQUETA THROUGH LINE OF CONES, 8 CONES, 2YDS APART, 9TH CONE IS 5

YARDS AWAY, AFTER THE 8TH CONE, EXPLODE WITH PACE TO THE 9TH CONE,
THEN SINGLE SCISSOR CHANGE OF DIRECTION AROUND THE 9TH CONE, JOG
WITH TINY TOUCHES BACK TO BEGINNING CONE - SCISSOR CHANGE OF
DIRECTION WITH BOTH FEET, 4 MINS PER FOOT (8 MINUTES TOTAL)
(10 yards) (5 yards)

(~1.5 yards)

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BOOSTFUTBOL.COM ttttttttt ttttttttttt ttttttttt ttttttttt
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 Boost Futbols 21 Day Dribbling Challenge PAGE 18

DAY 17: CONE VARIATIONS II

TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
DYNAMIC WARMUP (5 MINUTES)
•
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!
(10 yards)

• INSIDE TO OUTSIDE THROUGH LINE OF 8 CONES, ~1.5 YDS APART, 9TH CONE IS 5
YARDS AWAY, AFTER THE 8TH CONE, EXPLODE WITH PACE TO THE 9TH CONE, GO
PAST THE 9TH CONE AND FAKE SHOOT/ PASS CUT/ CHOP (EITHER INSIDE OR
OUTSIDE OF FOOT - ALTERNATE EACH FOOT) AROUND THE CONE, JOG WITH TINY
TOUCHES BACK TO BEGINNING CONE - BOTH FEET, 4 MINUTES PER FOOT (8
MINUTES TOTAL)
(10 yards) (5 yards)

(~1.5 yards)

• QUICK, TINY TOUCHES THROUGH LINE OF 8 CONES, ~1.5 YDS APART, 9TH CONE IS
5 YARDS AWAY, AFTER THE 8TH CONE, EXPLODE WITH PACE TO THE 9TH CONE,
THEN FAKE SHOT/ PASS CRUYFF TURN AT THE 9TH CONE, ALTERNATING FEET
SOLE ROLLS JOG BACK TO BEGINNING - SCISSOR CHANGE OF DIRECTION WITH
BOTH FEET, 4 MINUTES PER FOOT (8 MINUTES TOTAL)

(10 yards) (5 yards)

(~1.5 yards)

• CHANGE OF DIRECTION CHOP/ CUT THROUGH LINE OF 8 CONES, ~1.5 YDS

APART, 9TH CONE IS 5 YARDS AWAY, AFTER THE 8TH CONE, EXPLODE WITH PACE
TO THE 9TH CONE, THEN SINGLE SCISSOR CHANGE OF DIRECTION AROUND THE
9TH CONE, JOG BACK REST TO BEGINNING - SCISSOR CHANGE OF DIRECTION
WITH BOTH FEET, 4 MINUTES PER FOOT (8 MINUTES TOTAL)

(10 yards) (5 yards)

(~1.5 yards)

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nf;bjoawn;efkn;;wjae
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 Boost Futbols 21 Day Dribbling Challenge PAGE 19

DAY 18: TRIANGLE CONE DRILL

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• RIGHT & LEFT FOOT TRIANGLES - 3 CONES, 5 YARDS APART IN THE FORMATION
OF A TRIANGLE - DRIBBLE THROUGH THE MIDDLE OF THE TRIANGLE (CONES 2 &
3) AND DRIBBLE AROUND LEFT SIDE OF CONE 1, PIVOT RIGHT THEN DRIBBLE
TOWARDS THE INSIDE (RIGHT SIDE) OF CONE 2. GO AROUND CONE 2. DRIBBLE
TOWARDS CONE 1 AGAIN, STAYING ON THE OUTSIDE (RIGHT) OF CONE 1, THEN
DRIBBLE TOWARDS THE INSIDE (LEFT SIDE) OF CONE 3. DRIBBLE AROUND CONE
3, BACK TO OUTSIDE (LEFT SIDE) OF CONE 1. DRIBBLE AROUND CONE 1 & BACK
THROUGH THE MIDDLE OF CONE 2 & 3 - SWITCH DIRECTIONS WITH OPPOSITE
FOOT:

• TINY TOUCHES & CHOP/ CUT @ CONES - (3 MINUTES PER FOOT WITH 1
MINUTE REST) (8 MINUTES TOTAL)

• TINY TOUCHES & LA CROQUETA @ CONES - (3 MINUTES PER FOOT WITH 1

MINUTE REST) (8 MINUTES TOTAL)

• TINY TOUCHES & STEPOVERS @ CONES - (3 MINUTES PER FOOT WITH 1

MINUTE REST) (8 MINUTES TOTAL)

(3)

(5
yar
ds )
(1)
START
FINISH
TTTTTTTTTTTTTT
(2)
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

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 Boost Futbols 21 Day Dribbling Challenge PAGE 20

DAY 19: CONE SLALOM

• DYNAMIC WARMUP (5 MINUTES)

(10 yards)

• SET UP A LINE OF 3 CONES (1, 2, 3), 5 YARDS APART. TO COMPLETE THE

FORMATION OF A “+,” GO BACK TO THE MIDDLE CONE AND PIVOT 90º IN BOTH
DIRECTIONS AND PLACE TWO MORE CONES (4 & 5), 5 YARDS AWAY. WITH YOUR
RIGHT FOOT TAKE SMALL TOUCHES APPROACHING THE CENTER (2) CONE. GO
AROUND THE CONE IN A CLOCKWISE MOTION. EXIT THE ROTATION TO THE RIGHT
WHEN YOU ARE 75% AROUND THE CONE. DRIBBLE TO THE NEXT CONE (4) AND
DRIBBLE AROUND IT WITH YOUR LEFT FOOT COUNTER-CLOCKWISE. REPEAT THIS
THREE MORE TIMES UNTIL YOU’RE BACK AT THE STARTING CONE

• TINY TOUCHES & CHOP/ CUT @ CONES - (2 MINUTES PER FOOT WITH 1
MINUTE REST) (6 MINUTES TOTAL)

• TINY TOUCHES & SINGLE LEG SCISSOR/ STEPOVER @ CONES - (2 MINUTES

PER FOOT WITH 1 MINUTE REST) (6 MINUTES TOTAL)

• TINY TOUCHES & V-DRAG BACK OUTSIDE FOOT @ CONES - (2 MINUTES PER
FOOT WITH 1 MINUTE REST) (6 MINUTES TOTAL)

• TINY TOUCHES & L-DRAG BACK @ CONES - (2 MINUTES PER FOOT WITH 1
MINUTE REST) (6 MINUTES TOTAL)

(5)

START TTTTTTTTTTTTTT
(1) (2)
(5 yards)
(3)
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
FINISH
(5 yards)

TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

(4)

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 Boost Futbols 21 Day Dribbling Challenge PAGE 21

DAY 20: TIGHT CONES INTOTTTTTTTTTTTTTT

Z
PATTERN TTTTTTTTTTTTTT
• DYNAMIC WARMUP (5 MINUTES)
TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

(10 yards)

• SET UP A LINE OF 4 CONES ~1.5 YARDS APART, THEN PLACE A 4 CONE “Z”
PATTERN IN THE MIDDLE AND ANOTHER 4 CONES ~1.5 YARDS APART.

• SINGLE FOOT WEAVE - DRIBBLE WITH YOUR RIGHT FOOT THROUGH THE
FOUR CONES WITH TIGHT TOUCHES. EXPLODE WITH SPEED TO GET TO THE
“Z” CONE PATTERN. GO AROUND ALL THE CONES WITH OUTSIDE & INSIDE
OF YOUR RIGHT FOOT. DRIBBLE WITH YOUR RIGHT FOOT THROUGH THE
LAST FOUR CONES WITH TIGHT TOUCHES PAUSE AT THE END FOR 10-15
SECONDS AND GO BACK, BUT WITH YOUR OPPOSITE FOOT - (3 MINUTES
PER FOOT WITH 1 MINUTE REST) (8 MINUTES TOTAL)

• INSIDE OUT - DRIBBLE WITH INSIDE TO OUTSIDE DRIBBLE PATTERN

THROUGH THE FOUR CONES WITH TIGHT TOUCHES. EXPLODE WITH SPEED
TO GET TO THE “Z” CONE PATTERN. GO AROUND THE FIRST CONE WITH
OUTSIDE OF YOUR RIGHT FOOT, GO AROUND THE NEXT CONE WITH THE
OUTSIDE OF YOUR LEFT FOOT. DRIBBLE WITH INSIDE TO OUTSIDE DRIBBLE
PATTERN THROUGH THE FOUR CONES WITH TIGHT TOUCHES PAUSE AT THE
END FOR 10-15 SECONDS AND GO BACK - (6 MINUTES WITH 2 MINUTE
REST IN BETWEEN) (8 MINUTES TOTAL)

• LA CROQUETA - DO THE “LA CROQUETA” THROUGH THE FOUR CONES..

EXPLODE WITH SPEED TO GET TO THE “Z” CONE PATTERN. GO AROUND THE
FIRST CONE WITH OUTSIDE OF YOUR RIGHT FOOT, GO AROUND THE NEXT
CONE WITH THE OUTSIDE OF YOUR LEFT FOOT. REPEAT FOR THE LAST TWO
CONES. DRIBBLE THROUGH REMAINING FOUR CONES DOING THE “LA
CROQUETA.” PAUSE FOR 10-15 SECONDS AND GO BACK - (6 MINUTES WITH
2 MINUTE REST IN BETWEEN) (8 MINUTES TOTAL)
)

)
s

s
ard

ard
(5 y

(5 y

(~1.5 yards) (~1.5 yards)

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 Boost Futbols 21 Day Dribbling Challenge PAGE 22

DAY 21: COMBINE WITH TARGET

TTTTTTTTTTTTTT
TO GOAL TTTTTTTTTTTTTT
TTTTTTTTTTTTTT
• DYNAMIC WARMUP (5 MINUTES) TTTTTTTTTTTTTT
CLICK FOR VIDEO REFERENCE!

(10 yards)

• GOING TO GOAL, COMBINE SETUP - PLACE A CONE ABOUT 20 YARDS AWAY FROM
GOAL AND ANOTHER 5 YARDS AWAY. LINE IT UP JUST OUTSIDE THE LEFT POST AS
YOU FACE THE GOAL. PLACE PASSBACK BOARD JUST INSIDE THE 18 YARD BOX.

• DRIBBLE AT SPEED AT THE CONE WITH YOUR LEFT FOOT. DO A LEFT FOOTED
SKILL MOVE AND TAKEAWAY WITH YOUR RIGHT FOOT. DRIBBLE FOR ONLY A FEW
TOUCHES. COMPLETE A COMBINATION PASS WITH THE BOARD (OR FRIEND).
CONTROL WITH ONE TOUCH AND FINISH FAR POST WITH YOUR SECOND TOUCH.
(25 MINUTES OR UNTIL YOU HIT THAT BANGER!)
• VARIATIONS:

• YOU CAN DO ANY OF THE SKILL MOVES WE’VE WORKED ON OVER THE LAST
21 DAYS, JUST TRY TO DO IT AT SPEED. IF YOU HAVE TIME, TRY TO REPEAT
THIS PROCESS ON YOUR WEAK FOOT AS WELL.

(5 yards)
(20 yards)

PASS
SKILL MO
VE
AROUND
CONE
SHOOT

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Kjbsadlkfjasdbfkjasdnf;bjoa
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Boost Futbols 21 Day Dribbling Challenge PAGE 23

CONGRATS! YOU’VE
COMPLETED THE 21
DAY CHALLENGE
PRESENTED BY BOOSTFUTBOL.COM

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FOLLOW US ON SOCIAL TO BECOME A 360º

DEVELOPED PLAYER - STAY TUNED FOR OUR
NEXT 21 DAY CHALLENGE