Boost Futbols 21 Day Passing Receiving Challenge PDF

21 Day Pass / Receive Challenge Page 1
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THE 21 DAY PASS /

RECEIVE CHALLENGE
PRESENTED BY BOOSTFUTBOL.COM
TRANSFORM YOUR PASSING & RECEIVING IN

21 DAYS. JUST 30 MINUTES A DAY!
DAY 1:
BASIC PASSING. STATIONARY & MOVING.
SESSION START: DYNAMIC WARM UP
(TOTAL TIME = 5 MINUTES)
• Examples of dynamic warm up movements can include light jogging, open / close the
gate, butt kicks, straight leg swings, across the body swings, high knees, karaoke
movement, and dynamic calf stretches.
Setup for Ex. 2 & 3
(6 feet)
EXERCISE 1: ONE TOUCH PASSING, ONE FOOT AT A TIME

• (1 min on, 1 min off) x 2 Sets - Six feet from partner or board, pass and receive the
ball without taking a controlling touch using right foot only.
• (1 min on, 1 min off) x 2 Sets - Do the same thing with your left foot.
EXERCISE 2: ONE TOUCH PASSING, ALTERNATING FEET

• (1 min on, 1 min off) x 2 Sets - Six feet from partner or board, pass and receive the
ball without taking a controlling touch alternating feet between right and left between
every pass.
EXERCISE 3: FORWARD & BACKWARD ONE TOUCH PASSING

(20ish feet)
• (1 min on, 1 min off) x 5 Sets - Pass and receive the ball all in one touch while moving
forward and backwards to a target or partner. Once you back up about 20 feet from
partner, start to move forwards again.
• NOTE: This will be the most dif cult exercise in today’s session. If you nd yourself
struggling you can modify it by taking a touch and then passing
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DAY 2:
RECEIVING INSIDE & OUTSIDE FOOT

• Reference “Day 1” dynamic examples if you need help.
Setup for Ex. 2 - 4
(6-8 feet)

(TOTAL TIME = 1- 4 MINUTES BASED ON SKILL LEVEL)
• 100 reps - Six to eight feet from partner or board, pass and receive the ball without
taking a controlling touch alternating feet between right and left between every pass.
EXERCISE 2: RECEIVE INSIDE FOOT, PASS WITH INSIDE FOOT

• Right foot (1 min on, 1 min off) x 2 Sets - Control the ball with the inside of your right
foot and pass with the inside of your right foot. Try to make rm passes by connecting
with the center of the ball.
• Left foot (1 min on, 1 min off) x 2 Sets - Same thing as above, but using left foot.
• I would recommend switching to your opposite foot after every rest time to help with
your joints. You’ll start to feel it if you do back to back working sets with just one foot.
EXERCISE 3: RECEIVE OUTSIDE OF FOOT, PASS WITH INSIDE FOOT

• Right foot (1 min on, 1 min off) x 2 Sets - Control the ball with the outside of your right
foot and pass with the inside of your right foot.
• Left foot (1 min on, 1 min off) x 2 Sets - Do the same thing as above but all on your left
foot.
• NOTE: Try to make sure that your controlling touch gets the ball out from underneath
your feet to set you up for a successful pass.
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EXERCISE 4: OPEN HIPS & MOVE INTO SPACE

• Right foot (1 min on, 1 min off) x 3 Sets - While receiving the ball with the inside of
your right foot, turn to your right and open your hips 90 degrees.
• Stop the ball with the sole of your right foot and drag it back to the center and stop the
ball with the inside of your left. Pass with your right foot and repeat.
• Left foot (1 min on, 1 min off) x 3 Sets - While receiving the ball with the inside of your
left foot, turn to your left and open your hips 90 degrees.
• Stop the ball with the sole of your left foot and drag the it back to the center and stop
with it the inside of your right. Pass with your right foot and repeat.
• NOTE: Would recommend switching to the other foot after every rest.
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DAY 3:
CONTROLLING THE BALL IN THE AIR

EXERCISE 1: LACES JUGGLING

• 50 reps - using the laces area of your feet, perform 50 alternating feet juggles.
EXERCISE 2: HIGH / LOW LACES JUGGLES

(TOTAL TIME = 2 - 5 MINUTES BASED ON SKILL LEVEL)
• 15 reps - using the laces area of your feet, juggle the ball normally. Hit the ball above
your head with your right foot after 2-3 juggles and control it below waist height as it
comes down with your laces. After 2-3 juggles again, hit the ball above your head with
your left foot and repeat.
• Every time you hit the ball high and control it low counts as one rep. Don’t count the
rep if you fail to control it.
EXERCISE 3: HIGH / LOW INSIDE FOOT JUGGLES

• 15 reps - This exercise is identical to the above exercise (Exercise 2), with the only
difference being that you will use the inside of your foot to control the ball when it
comes down instead of your laces.
• You will still take regular laces juggles in between kicking it up in the air.
Setup for Ex. 5 & 6
(15 - 20 feet)
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EXERCISE 4: ALTERNATING FEET GROUND FOOT TRAPS, INSIDE

FOOT
(TOTAL TIME = 8 MINUTES, REST AS NEEDED)
• Set up a pass back board about 15 - 20 feet away and angle it so that it pops the ball
up in the air at you. if you don’t have a board have a parter throw a ball at you instead.
• Move to meet the ball so that you are right next to it as it’s about to land. Your
objective is to control the ball out of the air as quickly as you can.
• As the ball touches the ground, simultaneously angle your foot so that the inside of
your foot can almost go on top of it.
• Use your foot and the ground together to apply pressure on the ball so that you bring
it under control instantly without letting it bounce away.
• Do this for four minutes with your right foot then four minutes with your left.
EXERCISE 5: ALTERNATING FEET GROUND FOOT TRAPS, OUTSIDE

FOOT
(TOTAL TIME = 8 MINUTES, REST AS NEEDED)
• The setup is the same as (Exercise 4) above.
• Go through the same exact process, but this time angle your foot so that you use the
outside of your foot to control the ball.
• Go for four minutes with your right foot and four minutes with your left foot.
• NOTE: When you control the ball in this manner with the outside of your foot it
requires you to get your body closer to and over the ball more because it gives your
ankle more mobility to angle your foot in the direction it needs to go.
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DAY 4:
WALL SESSION 1
Setup for Ex. 2
(Any distance)
EXERCISE 1: UNRESTRICTED WALL WORK

• Use this time to pass the ball against the wall in any way you’d like with any surface of
the foot you’d like. You can keep the ball on the ground or in the air. Control with any
surface area of your body. This is just an opportunity to get touches before getting
focused on speci c touches.
Setup for Ex. 3 & 4
(8-15 feet)
EXERCISE 2: RECEIVE WITH LACES & PASS WITH LACES

• (5 minutes relaxed) - Starting position should be around 8-15 feet away from the wall.
Play with the distance. If the ball is coming back at you too quickly, you might want to
back up a little.
• Use the laces area of your foot to juggle, to volley the ball against the wall, and to
control it as well.
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• (5 minutes intense) - After understanding the technique a bit more, try to up the
intensity more. For example, take fewer touches in between controlling and your next
volley. This will allow you to get more reps in in the same time period.
• NOTE(s): (1) Keep your toe down and ankle locked when volleying the ball against
the wall. This will make sure you have a nice connection with the ball. (2) Keep your
knee over the ball when volleying it. (3) When receiving the ball your ankle should be
rm but not as locked - try to pop the ball up in the air so you can start juggling right
after.
EXERCISE 3: RECEIVE WITH INSIDE FOOT & PASS WITH INSIDE

FOOT
• (5 minutes relaxed) - Starting position is the same as the previous drill, you should be
around 8-15 feet away from the wall.
• Use the laces area of your foot to juggle, but this time use the inside area of your foot
to pass the ball against the wall, and to control it as well.
• (5 minutes intense) - Similarly to (Exercise 2), up the intensity for 5 minutes.
• NOTE(s): (1) Keep ankle locked and try to nd the center of ball when passing the
ball against the wall. (2) Make sure that your foot is parallel with the wall when
passing so that the ball moves straight to the target. (3) When receiving the ball, lock
your ankle and angle your foot so that the inside foot area is parallel with the ground.
(4) If you do tip 3 well it will allow you to pop the ball up in the air so you can continue
to juggle.
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DAY 5:
TURNING WITH BODY FEINT
Setup for Ex. 1
(4 feet)

• (1 min on, 1 min off) x 2 Sets - We’re going to start closer to our pass back board (our
partner) than we typically would. We want to use this time to get in a ton of repetitions.
• Just like our session from Day 1, pass and receive the ball without taking a controlling
touch alternating feet between right and left between every pass.
Setup for Ex. 2
(6 - 8 feet)
EXERCISE 2: PASS & RECEIVE SIDEWAYS ON

• Right foot (1 min on, 1 min off) x 2 Sets - Our setup is similar to (Exercise 1) but this
time I want my starting position to be 6 - 8 feet away.
• As you pass the ball, start to move your body so that your hips are perpendicular to
the board, with your right hip being the furthest from the board and your left being the
closest.
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• Step toward the target as the ball moves toward you and receive the ball with the
inside of your right foot. This is called receiving the ball “sideways on” or “on the half-
turn.”
• Make sure the ball comes to a stop and then start again.
• Left foot (1 min on, 1 min off) x 2 Sets - Use your left foot this time and invert the steps
above.
• Pass with your right, turn so that left hip is furthest from the board, and receive with
your left foot.
Setup for Ex. 3

(3 feet)
(8 - 12 feet)
EXERCISE 3: RECEIVE SIDEWAYS ON, BODY FEINT

time I want my starting position to be 8 - 12 feet away, and we need two cones 3 feet
apart to mark our starting position.
• Repeat the same process from (Exercise 2) by receiving the ball sideways on, but this
time you’re going to include a body feint. When you stop the ball. with the inside of
your right you’re going to let your right foot continue to move as if you’re going to
dribble with it. You also need to drop your shoulder “feinting” in the direction you’re
going.
• After this foot and body feint, dribble the ball away with the outside of your left foot
and dribble around the nearest cone with your left foot. You’re now back at the starting
position and can begin again.
• Left foot (1 min on, 1 min off) x 3 Sets - Same thing as right foot just invert everything.
• Receive sideways on with left foot, pretend to dribble with left foot and shoulder drop
with left shoulder, take away with your right foot to the nearest cone and start again.
• NOTE: As previously mentioned with other sessions, I’d recommend switching the
side you’re working on after you rest. Doing 3x sets of something can be taxing.
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DAY 6:
SHORT & DRIVEN PASSES TO TARGET
EXERCISE 1: INSIDE RECEIVE, PASS WITH SAME FOOT

• (3 min on, 1 min off) x 2 Sets - Set up a pass back board 6 feet away from you and
place two targets 12 - 15 yards away and at a 45 degree angle from you.
• Pass the ball against the board and receive with the inside of your foot. Open your
hips 45 degrees to then pass to the target with the same foot in the direction that you
opened up.
• Alternate the foot you use and direction you pass every rep.
• NOTE: Would highly recommend investing in a bag of balls for this drill. It will allow
you to get in a ton reps. Check the link in our social media bio’s for our
recommendation for quality, affordable soccer balls.
EXERCISE 2: INSIDE RECEIVE ACROSS BODY, PASS WITH

OPPOSITE FOOT
• (3 min on, 1 min off) x 2 Sets - Drill setup is the same as (Exercise 1)
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• Pass the ball against the board and receive with the inside of your foot while touching
the ball across your body. Open your hips 45 degrees to then pass to the target with
the opposite foot that you the ball received with.
• Alternate the foot you use and direction you pass every rep.
EXERCISE 3: INSIDE RECEIVE, DRIVEN PASS WITH SAME FOOT

• Right foot (3 min on, 1 min off) x 1 Sets - The setup for (Exercise 3) is very similar to
(Exercise 1 & 2) but this time place the two targets 20 - 25 yards away and still at a 45
degree angle from you.
hips 45 degrees to then pass to the target with the same foot in the direction that you
opened up.
• Instead of using the inside of your foot to pass, like in the two previous drills, now
you’re going use your laces area of your foot to drive the ball along the ground
instead.
• Left foot (3 min on, 1 min off) x 1 Sets - Do the above but with your left foot now.
• NOTE: If you don’t know how to drive the ball along the ground, we have a tutorial on
our YouTube channel about it. CLICK HERE TO LEARN
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DAY 7:
FIRST TOUCH TO GOAL
EXERCISE 1: INSIDE RIGHT FOOT RECEIVE, SHOOT WITH RIGHT

FOOT
• (5 min on, rest as needed) - Set up a pass back board just inside the 18yd box.
Position yourself about six feet away.
• Pass the ball and receive with the inside of your right foot and open hips 45 degrees
to then shoot a curling shot far post with the right foot in the direction that you opened
up.
• Focus on accuracy over power and speed of touch and release over the perfect shot.
EXERCISE 2: INSIDE RIGHT FOOT RECEIVE ACROSS BODY, SHOOT

WITH LEFT FOOT
• (5 min on, rest as needed) - Use the same setup as in (Exercise 1) above.
• Receive the ball with a rm touch using the inside of your right foot across your body.
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• Shoot with your left foot across the face of goal and into the right corner of the goal.
EXERCISE 1 (AGAIN): INSIDE LEFT FOOT RECEIVE, SHOOT WITH

LEFT FOOT
• (5 min on, rest as needed) - Same drill (Exercise 1)that we did before, but this time
everything is with your left foot.
• Pass the ball and receive with the inside of your left foot and open hips 45 degrees to
then shoot a curling shot far post with the left foot in the direction that you opened up.
EXERCISE 2 (AGAIN): INSIDE LEFT FOOT RECEIVE ACROSS BODY,

SHOOT WITH RIGHT FOOT
• (5 min on, rest as needed) - Same drill (Exercise 2)that we did before, but this time
you control with the left foot across your body and shoot left far post with your right
foot.
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DAY 8:
ACTIVE RECOVERY JUGGLING SESSION
EXERCISE 1: LACES JUGGLING, ALTERNATING FEET
• (40 reps) - Use the laces area of your foot to perform “normal” juggles. Alternate feet
every time you juggle the ball.
• Remember to make sure your ankle is almost locked and your foot is almost parallel
with the ground.
EXERCISE 2: INSIDE FOOT JUGGLING, ALTERNATING FEET

• (40 reps) - Use the inside area of your foot to perform a juggle. Alternate feet every
time you juggle the ball.
• Make sure you bring the inside of your foot up quickly so it’s parallel with the ground,
otherwise the ball will shoot all over the place.
EXERCISE 3: OUTSIDE FOOT JUGGLING, ALTERNATING FEET

• (20 reps) - Use the outside area of your foot to perform a juggle. Complete 10 reps on
one side then switch to the other foot and perform another 10 juggles, for a total of 20
reps.
• Make sure you bring the outside of your foot up quickly so it’s parallel with the ground,
otherwise you won’t be able to string multiple juggles together.
EXERCISE 4: ALTERNATING THIGH JUGGLING

• (40 reps) - Use the thigh/quad area of your leg to perform a juggle. Alternate the leg
you use every time you juggle the ball.
• Make sure you bring your thigh quickly so it’s parallel with the ground.
EXERCISE 5: CONTROL WITH CHEST

• (20 reps) - Juggle the ball using your feet, then pop the ball up in the air above your
head and control with your chest. If that’s too hard to do consistently, you can use
your hands to toss the ball in the air above your head and then control with your
chest.
• Try to bounce the ball up in the air off your chest. You don't want the ball to go
downwards.
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EXERCISE 6: HIGH / LOW DRILL (ALSO LOW / HIGH DRILL) WITH

LACES
• (20 reps) - Juggle the ball using the laces area of your feet, keeping the ball around
waist height, then pop the ball up in the air above your head and control with a low
touch below your waist using the laces area again.
• Take a couple juggles and then hit the ball up in the air with the opposite foot from last
time. Control with the opposite foot than you used last time as well.

INSIDE FOOT
touch below your waist using the inside area of your foot and repeat.
• Take a couple juggles and then hit the ball up in the air with the opposite foot from last
time. Control with the opposite foot than you used last time as well.

OUTSIDE FOOT
touch slightly above your waist using the outside of your foot area and repeat.
• Alternate feet you are using to pop ball in air and control with.
EXERCISE 9: ALTERNATING GROUND / FOOT TRAPS WITH INSIDE

FOOT
• (20 reps) - Pop the ball up in the air above your head and control by trapping the ball
between the ground and the inside of your foot.
• Same technique as “Day 3: Exercise 4”
EXERCISE 10: ALTERNATING GROUND / FOOT TRAPS WITH
OUTSIDE FOOT
between the ground and the outside of your foot.
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DAY 9:
90° TURN VARIATIONS I
Setup for Ex. 1

(4 feet)
EXERCISE 1: TWO TOUCH PASSING, ONE FOOT AT A TIME

• (1 min on, 1 min off) x 1 Sets - Four feet from partner or board, pass and receive the
ball while taking one touch to control with the inside foot, then pass with the same
foot.
• (1 min on, 1 min off) x 1 Sets - Do the same thing with your left foot.
EXERCISE 2: FORWARD & BACKWARD TWO TOUCH PASSING

Setup for Ex. 2
(20ish feet)
• Right foot (1 min on, 1 min off) x 1 Sets - Pass and receive the ball taking one touch to
control and one touch to pass while moving forward and backwards to a target or
partner. Once you back up about 20 feet from target, start to move forwards again.
• Left foot (1 min on, 1 min off) x 1 Sets - Same as above but for left foot.
Setup for Ex. 3 & 4
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EXERCISE 3: INSIDE BACK FOOT RECEIVE, PASS WITH OPPOSITE

FOOT
• (1 min on, 1 min off) x 3 Sets - Setup two pass back boards perpendicular to each
other, but in a way that almost forms the sides of a square. You should be about 8 feet
away from either board.
• Pass the ball and receive it with the inside of your back foot (the foot furthest from the
board it just came from) while simultaneously opening your hips 90 degrees.
• Pass against the other board with the opposite foot than the one that received it and
repeat.
• Note: If you don’t have two pass back boards you can still do this drill with one pass
back board and a wall, or one pass back board and a partner, or with two partners.
Get creative in how you make this drill happen!
EXERCISE 4: INSIDE BACK FOOT RECEIVE, PASS WITH SAME

FOOT
• (1 min on, 1 min off) x 3 Sets - The setup is identical to (Exercise 3).
• Same as before, pass the ball and receive it with the inside of your back foot (the foot
furthest from the board it just came from) while simultaneously opening your hips 90
degrees.
• This time however, you’ll use the foot that just received the ball to also pass the ball.
• So the cadence will be - left receive, left pass, right receive, right pass etc.
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DAY 10:
180° TURN VARIATIONS
Setup for Ex. 1

(4 feet)
every pass.
Setup for Ex. 2
(6 - 8 feet)

closest.
turn.”
above.
your left foot.
• Note: Try to practice checking over your shoulder as your receive the ball.
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Setup for Ex. 3 & 4
(12-15 feet) (12-15 feet)
EXERCISE 3: INSIDE BACK FOOT RECEIVE, 180° TURN, PASS WITH

OPPOSITE FOOT
• Setup two pass back boards, partners, or a board and a wall so that when you stand
in the middle you’ll be about 12 - 15 feet away from either one.
• (1 min on, 1 min off) x 3 Sets - Start in the middle between the two boards and pass
the ball with your right foot. Receive the ball on the half turn, like in (Exercise 2)
above, with the inside of your right foot.
• Complete the half turn this time by making it into a full 180° turn and pass with your
left foot to the opposite board.
• Repeat the same steps on your left foot.
• Note: After getting comfortable with this drill, you need to try to practice checking over
your shoulder as you receive the ball.
EXERCISE 4: OUTSIDE FRONT FOOT RECEIVE, 180° TURN, PASS

WITH OPPOSITE FOOT
• Setup is the same as the exercise above.
• (1 min on, 1 min off) x 3 Sets - Start in the middle between the two boards and pass
the ball with your right foot. Receive the ball on the half turn with your right hip being
closer to the pass back board than the left hip.
• This will allow you to receive the ball with the outside of your right foot.
• Rotate clockwise towards your right, completing the half turn and pass with your left
foot to the opposite board.
• Repeat the same steps on your left foot - your left hip would be slightly facing the
board, turn with the outside of the left foot to your left (counter-clockwise) and pass
with your right.
• Note: Just like the previous drill, you need to try to practice checking over your
shoulder as you receive the ball once you get comfortable with the drill.
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DAY 11:
WALL SESSION 2
Setup for Ex. 1 - 3
(8-10 feet)
EXERCISE 1: RECEIVE WITH LACES & PASS WITH LACES

• (5 minutes, rest as needed) - Starting position should be around 8-10 feet away from
the wall. Play with the distance. If the ball is coming back at you too quickly, you might
want to back up a little.
• Use the laces area of your foot to juggle, to volley the ball against the wall, and to
control it as well.

FOOT
• (5 minutes, rest as needed)- Starting position is the same as the previous drill, you
should be around 8-10 feet away from the wall.
• Use the laces area of your foot to juggle, but this time use the inside area of your foot
to pass the ball against the wall, and to control it as well.
EXERCISE 3: AERIAL PASS & RECEIVE WITH ANY SURFACE

• (5 minutes, rest as needed) - Position is the same as previous drill.
• Use any surface of your body to keep the ball in the air.
• Use any surface to pass as well.
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Setup for Ex. 4
(8-10 feet)
(8-10 feet)
EXERCISE 4: ALTERNATING FEET INSIDE FOOT GROUND TRAPS,

WITH 90° TURN
• Right foot (1 min on, 1 min off) x 3 Sets - Set up an angled pass back board that is
perpendicular to the wall. You should be about 8 feet away from the board and wall.
• Using your right foot pass the ball against the board so it pops up into the air.
• Control it with the inside of your right foot by trapping it against the ground (like we
learned on “Day 3, Exercise 4”) and pivot 90° to your left.
• Play a ground pass against the wall with the inside of your left foot and receive it with
the inside of your right foot while pivoting 90° to play it again off the board, and repeat.
• Left foot (1 min on, 1 min off) x 3 Sets - Setup is the same.
• Use your left foot this time to pass the ball against the board so it pops up into the air.
• Control it with the inside of your left foot by trapping it against the ground and pivot
90° to your right.
• Play a ground pass against the wall with the inside of your right foot and receive it with
the inside of your left foot while pivoting 90° to play it again off the board, and repeat.
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DAY 12:
DRIVEN & BACKSPIN PASSING
NOTE: For a more detailed breakdown on how to drive
or put backspin on the ball: CLICK HERE TO LEARN

Setup for Ex. 1 & 2
(15 - 20 yards) (15 - 20 yards)
EXERCISE 1: STATIONARY, DRIVEN PASSES

• Right foot (3 minutes, rest as needed) - Start with a bag of balls around 15 - 20 yards
from a target. The target can be mini goals, a big goal, a fence, anything.
• Practice your driven passing technique with a ton of reps on your right for 5 minutes to
the target. Driven passes should stay as low to the ground as possible.
• Left foot (3 minutes, rest as needed) - Do the same thing on your left foot.
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EXERCISE 2: STATIONARY, BACKSPIN LONG BALL PASSES

• Right foot (3 minutes, rest as needed) - Same setup as previous drill. You can back up
a bit further if you’d like because this pass should be going further. It isn’t as important
right now though since we will back up further in the session.
• The back swing long ball pass should come up off the air and move a little slower than
the driven pass.
• Practice your backspin long ball passing technique with a ton of reps on your right for
5 minutes to the target.
• Left foot (3 minutes, rest as needed) - Do the same thing on your left foot.
Setup for Ex. 3
(20 - 25 yards) (20 - 25 yards)
Right Foot Left Foot

• Right foot (3 minutes, rest as needed) - For this setup we want to introduce a pass
back board so we can work on executing this pass after receiving the ball. You should
be about 6 feet from pass back board and 20 - 25 yards away from two targets.
hips 45 degrees to then execute a driven pass to the target with the same foot in the
direction that you opened up.
• Left foot (3 minutes, rest as needed) - Do the same thing now but with the left foot.
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(25 - 35 yards)
EXERCISE 4: INSIDE RECEIVE, BACKSPIN PASS WITH SAME FOOT

• Right foot (3 minutes, rest as needed) - Similar to (Exercise 3) we're working with
passing after receiving from a pass back board, but this time we want to do a
backspin pass to a target (could be a fence, a goal etc) about 25 - 25 yards away.
hips 45 degrees to then backspin long ball pass to the target with the same foot in the
direction that you opened up.
• Left foot (3 minutes, rest as needed) - Do the same thing as above but with your left
foot.
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DAY 13:
THE ROONEY FAKE TOUCH
Setup for Ex. 1

(4 feet)

every pass.
Setup for Ex. 2 & 3
(6 - 8 feet)

closest.
turn.”
above.
your left foot.
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EXERCISE 3: ROONEY FAKE TOUCH RECEIVE

• Right foot (1 min on, 1 min off) x 3 Sets - This exercise is incredibly similar to
(Exercise 2) above, up untll the moment you make the fake to touch. So do everything
the same.
• Pass the ball with the right foot, angle your hips to get sideways on and step towards
the ball.
• When you make the last left footed step towards the ball however, you need to really
exaggerate that motion and plant further than you typically would.
• As you go to receive the ball with the inside of your right, let the ball roll further past
the point where you would typically control it.
• At the same time use your right to move towards the ball like you want to control the
ball where you normally would, let it roll further (as mentioned above) and receive it a
foot or so past where you typically would.
• These feints to control the ball and receive it past the point you typically would will
cause the defender to lunge in sooner with a failed attempt to intercept or tackle.
• Left foot (1 min on, 1 min off) x 3 Sets - go through the same process but on your left
foot.
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DAY 14:
SHOOTING & RECEIVING ON THE TURN
Setup for Ex. 1
(12 - 18 yards)
(6 feet)
EXERCISE 1: ROONEY FAKE TOUCH, SHOOT

(TOTAL TIME = 8MINUTES)
• Right foot (1 min on, 1 min off) x 2 Sets - Set up a pass back board just inside the
18yd box. Position yourself about six feet away and at a 45° to the board and to goal.
• Perform the “Rooney Fake Touch” that we learned in yesterday’s session, but this time
open up with your inside foot touch about 45° to goal and nish.
• Left foot (1 min on, 1 min off) x 2 Sets - To perform this on your left foot, put the board
on the opposite than what is illustrated above.
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Setup for Ex. 2 & 3
(12 - 15 yards)
(6 feet)
EXERCISE 2: OUTSIDE FOOT TURN & FINISH

• Right foot (1 min on, 1 min off) x 2 Sets - Set up a pass back board on the 18 yard box
and facing goal so that when you receive the ball your back will be towards goal.
• Receive the ball on the half turn with your right hip being closer to the pass back
board than the left hip.
• Rotate clockwise towards your right, completing the half turn and shoot into a corner
of the goal with your left foot.
• Left foot (1 min on, 1 min off) x 2 Sets - Repeat the same steps on your left foot - your
left hip would be slightly facing the board, turn with the outside of the left foot to your
left (counter-clockwise) and shoot with your right.
• Note: Practice checking over your shoulder as you receive the ball.
EXERCISE 3: INSIDE FOOT TURN & FINISH

• Right foot (1 min on, 1 min off) x 2 Sets - Set up is the same as above.
• This will allow you to receive the ball with the inside of your right foot.
• Chop the ball into space and rotate counter clockwise towards your left, completing
the turn and shoot into a corner of the goal with your right foot.
• Right foot (1 min on, 1 min off) x 2 Sets - Invert instructions. Turn with inside chop of
left foot and nish with your left.
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DAY 15:
90° TURN VARIATIONS II
Setup for all exercises today.
(8 feet)
(8 feet)
EXERCISE 1: OUTSIDE FOOT RECEIVE, PASS WITH SAME FOOT

• (1 min on, 1 min off) x 4 Sets - Set up two pass back boards perpendicular to each
other, but in a way that almost forms the sides of a square. You should be about 8 feet
away from either board.
• Pass the ball and receive it with the outside of your back foot (the foot furthest from
the board it just came from) while simultaneously opening your hips 90 degrees and
turning towards the other board.
• Pass against the other board with the same foot that you just received it with and
repeat.
EXERCISE 2: INSIDE BACK FOOT RECEIVE, TOUCH AWAY

• (1 min on, 1 min off) x 4 Sets - The setup is identical to (Exercise 1).
board it just came from) while simultaneously opening your hips 90 degrees.
• After receiving the ball on the inside of your right foot, you need to instantly take
another touch with the outside of that same foot to mimic getting away from pressure.
Then pass with your right foot.
• Receive with your left foot and repeat the sequence, but on your left.
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EXERCISE 3: RECEIVE BACK FOOT BEHIND STANDING FOOT

• (1 min on, 1 min off) x 4 Sets - The setup is still the same as the previous exercises.
board it just came from) while doing this you need to keep your front foot planted to
shield the ball, and take your receiving touch around the standing leg
• Simultaneously opening your hips 90 degrees to face the other board.
• Pass with the opposite foot than the one that received it and repeat.
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DAY 16:
FOUR TURN VARIATIONS
Setup for Ex. 1 - 3
(4 feet)
EXERCISE 1: ONE TOUCH PASSING, ONE FOOT AT A TIME

• (1 min on, 1 min off) - Four feet from partner or board, pass and receive the ball
without taking a controlling touch using right foot only.
• (1 min on, 1 min off) - Do the same thing with your left foot.

every pass.
EXERCISE 3: ONE TOUCH PASSING, ALTERNATING FEET AFTER

TWO PASSES
ball without taking a controlling touch, alternating feet between right and left after two
passes on each foot.
Setup for Ex. 3

(3 feet)
(8 - 12 feet)
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EXERCISE 4: OUTSIDE FRONT FOOT RECEIVE, TURN

• Alternating feet (1 min on, 1 min off) x 2 Sets - Our setup is similar to (Exercise 2) but
this time I want my starting position to be 8 - 12 feet away, and we need two cones 3
feet apart to mark our starting position.
• Rotate clockwise towards your right, completing the half turn and dribble the ball away
with the outside of your right foot and dribble around the nearest cone with your right
foot. You’re now back at the starting position and can begin again.
• For your left foot, repeat the same steps on your left foot - your left hip would be
slightly facing the board, turn with the outside of the left foot to your left (counter-
clockwise) and dribble around the nearest cone with your left.
• Note: Try to practice checking over your shoulder as you receive the ball once you get
comfortable with the drill.
EXERCISE 5: INSIDE FRONT FOOT RECEIVE, TURN

• Alternating feet (1 min on, 1 min off) x 2 Sets - Our setup is identical to above.
• This will allow you to receive the ball with the inside of your right foot.
• Chop the ball into space and rotate counter clockwise towards your left, completing
the turn, dribble around the nearest cone and begin again with your left foot.
• Do the opposite on your left foot - left hip should be pointing slightly at the board, chop
into space with the inside left and to the right. Go around the nearest cone.
EXERCISE 6: INSIDE FRONT FOOT RECEIVE, 180° TURN

• Alternating feet (1 min on, 1 min off) x 2 Sets - Our setup is identical to above.
closest.
inside of your right foot, sideways on, like we have learned. Let the momentum of the
ball complete your turn so that you turn a full 180° with the ball still on the inside of
your foot.
• Dribble around the nearest cone and start again on your left foot.
• Pass with your left, turn sideways on so the left hip is furthest from the board, and
receive with the inside of your left foot and turn a full 180°, and repeat.
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DAY 17:
WALL SESSION 3
Setup for Ex. 1
(Any distance)
EXERCISE 1: UNRESTRICTED WALL WORK

• Use this time to pass the ball against the wall in any way you’d like with any surface of
the foot you’d like. You can keep the ball on the ground or in the air. Control with any
surface area of your body. This is just an opportunity to get touches before getting
focused on speci c touches.
Setup for Ex. 2 & 5
(8-15 feet)

FOOT
• (5 minutes, rest as needed) - Starting position is around 8-15 feet away from the wall.
• Use the laces area of your foot to juggle, but use the inside area of your foot to pass
the ball against the wall, and to control it as well.
• Try to alternate feet every time.
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• NOTE(s): (1) Keep ankle locked and try to nd the center of ball when passing the
ball against the wall. (2) Make sure that your foot is parallel with the wall when
passing so that the ball moves straight to the target. (3) When receiving the ball, lock
your ankle and angle your foot so that the inside foot area is parallel with the ground.
(4) If you do tip 3 well it will allow you to pop the ball up in the air so you can continue
to juggle.
EXERCISE 3: RECEIVE WITH OUTSIDE FOOT

• Use the laces area of your foot to juggle, but use the outside area of your foot to
control the ball. Use laces or inside foot to pass against the wall.
• Try to alternate feet every time you control the ball.
• NOTE: Make sure you lock your ankle when you are controlling the ball and make
sure your foot is parallel with the ground to control it effectively.
EXERCISE 4: RECEIVE WITH YOUR THIGH

• After passing the ball with any foot, receive it off the wall with your thigh.
• Aim to control it where the muscle is largest to help “kill” the ball quicker.
• Alternate which leg you use every time.
EXERCISE 5: RECEIVE WITH YOUR CHEST

• After passing the ball with any foot, receive it off the wall with your chest.
• Look to get under the ball with your chest so you can make it pop up in the air slightly.
• Doing this allows you to take the speed off the ball and to also position your feet to
then control the ball.
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DAY 18:
ACTIVE RECOVERY JUGGLING SESSION
EXERCISE 1: LACES JUGGLING, ALTERNATING FEET
• (30 reps) - Use the laces area of your foot to perform “normal” juggles. Alternate feet
every time you juggle the ball.
• Remember to make sure your ankle is almost locked and your foot is almost parallel
with the ground.
EXERCISE 2: INSIDE FOOT JUGGLING, ALTERNATING FEET

• (30 reps) - Use the inside area of your foot to perform a juggle. Alternate feet every
time you juggle the ball.
• Make sure you bring the inside of your foot up quickly so it’s parallel with the ground,
otherwise the ball will shoot all over the place.
EXERCISE 3: OUTSIDE FOOT JUGGLING

• (30 reps) - Use the outside area of your foot to perform a juggle. Complete 15 reps on
one side then switch to the other foot and perform another 15 juggles, for a total of 30
reps.
• Make sure you bring the outside of your foot up quickly so it’s parallel with the ground,
otherwise you won’t be able to string multiple juggles together.
EXERCISE 4: MESSI SCOOP JUGGLES, ALTERNATING FEET

• (30 reps) - These look a lot like regular juggles, you use the laces of your feet to
juggle etc.
• However, with these I want you to barely let the ball touch the ground and then you
get under the ball with a scoop and repeat on the other foot.
EXERCISE 5: (ACTIVE) MESSI SCOOP JUGGLES, ALTERNATING

FEET
• (15 reps) - Same thing as the previous exercise but this time we want to make it look
more like the master himself.
• After the ball barely touches the ground scoop it in a direction a few feet away.
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• Move with the ball to control it and then repeat.

• Every large touch counts as a rep.
EXERCISE 6: ALTERNATING GROUND / FOOT TRAPS WITH STUDS

between the ground and the studs of your boot.
• Try to put your heel on the ground, or as close as possible, then angle your foot in the
air and wedge the ball between the ground and your foot.
• Alternate feet with every control for a total of 30 reps.
EXERCISE 7: ALTERNATING GROUND / FOOT TRAPS WITH INSIDE

FOOT
between the ground and the inside of your foot.
EXERCISE 8: ALTERNATING GROUND / FOOT TRAPS WITH

OUTSIDE FOOT
between the ground and the outside of your foot.
EXERCISE 9: STOPPING IT DEAD WITH LACES

• (30 reps) - Pop the ball up in the air above your head about 20-30 feet in the air.
• Bring the ball down with the laces area of your foot by matching the speed of the ball
down to the ground.
• Attempt to “stop it dead” where the ball stops right in front of you without bobbling or
moving away.
EXERCISE 10: HIGH CONTROL WITH INSIDE FOOT

• (30 reps) - Pop the ball up in the air above your head and control it with the inside of
your foot. Alternate feet with every control for a total of 30 reps.
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DAY 19:
LONG DISTANCE PASSING WITH INSIDE
FOOT & DRIVEN PASSES
Setup for Ex. 1 & 2
(4 feet)
EXERCISE 1: TWO TOUCH PASSING, ALTERNATING FEET

• (1 min on, 1 min off) - Four feet from partner or board, pass and receive the ball with
the inside of your foot, taking a controlling touch before passing.
• Alternate feet with every pass.
EXERCISE 2: DRIVEN PASS TECHNIQUE PASSING, ALTERNATING

FEET
• (1 min on, 1 min off) - Four feet from partner or board, pass to the board using your
driving technique (toe down, ankle locked and rotted, hitting the center of the ball with
your laces).
• Take a controlling touch before passing again and alternate feet with every pass.
Setup for Ex. 3 & 4

(15 - 20 yards)
EXERCISE 3: LONG INSIDE FOOT PASSING, ALTERNATING FEET

• (2 minutes, rest as needed) - We’re going to move way back from the pass back
board to train our accuracy for this one. I want that distance to be around 15 - 20
yards, based on your skill level. If you’re consistently missing the target you might
want to bring it closer.
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• Use the inside of your foot to perform a long pass to target. When the ball comes
back, take a touch and execute a pass with your opposite foot.
• This drill is all about practicing your accuracy, as mentioned before, so speed of reps
isn’t as important and quality of reps is, so only rest as needed.
EXERCISE 4: LONG DRIVEN PASSING, ALTERNATING FEET

• (2 minutes, rest as needed) - Setup is same as directly above.
• Perform a long driven pass to target. When the ball comes back, take a touch and
execute a pass with your opposite foot.
• Once again, this drill is all about practicing your accuracy, so speed of reps isn’t as
important and quality of reps is, so only rest as needed.
Setup for Ex. 5 -
(20 - 25 yards)
(6 feet)
NOTE: For the remainder of today’s exercises (except for Ex. 9) you will only use your
dominant foot. I want you to get in a ton of long-distance passing, high quality reps in.
EXERCISE 5: INSIDE RECEIVE, LONG PASS WITH SAME FOOT

• (3 minutes, rest as needed) - Set up a pass back board 6 feet away from you and
place a target 20 - 25 yards away and at a 45 degree angle from you.
hips 45 degrees to then long pass with the inside off your foot to the target with the
same foot in the direction that you opened up.
EXERCISE 6: INSIDE RECEIVE ACROSS BODY, LONG PASS WITH

OPPOSITE FOOT
• (3 minutes, rest as needed) - Drill setup is the same as directly above.
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the ball across your body. Open your hips 45 degrees to then pass to the target with
the opposite foot that you the ball received with.

• (3 minutes, rest as needed) - Setup is identical to above
hips 45 degrees to then perform a driven pass (ankle locked and rotated, strike with
laces) to the target with the same foot in the direction that you opened up.
EXERCISE 8: INSIDE RECEIVE ACROSS BODY, DRIVEN PASS WITH

OPPOSITE FOOT
• (3 minutes, rest as needed) - Drill setup is the same as directly above.
the ball across your body. Open your hips 45 degrees to then perform a driven pass to
the target with the opposite foot that you the ball received with.
Setup for Ex. 9
(20 - 25 yards)
(8-10 feet)
EXERCISE 9: RECEIVE OUT OF AIR ANY SURFACE, DRIVEN PASS

• (3 minutes, rest as needed) - Back up a bit further and ip the pass back board so that
it pops the ball in the air.
• Receive the ball out of the air with the any surface while opening your hips 45 degrees
to then perform a driven pass to the target with any foot.
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DAY 20:
RECEIVING UNDER PRESSURE & LOSE
DEFENDER
Setup for Ex. 2

(6 - 8 feet)

• Right foot (1 min on, 1 min off) x 2 Sets - Place a pass back board or partner 6 - 8 feet
away.
closest.
• Receive the ball “sideways on” or “on the half-turn, as we’ve learned in previous
sessions.
above.
your left foot.
EXERCISE 2: RECEIVE SIDEWAYS ON, STEP OVER

• (1 min on, 1 min off) x 3 Sets - Place a pass back board or partner 6 - 8 feet away.
• Receive the ball sideways on off the board or partner and then step over the ball with
the foot that didn’t receive the ball. Alternate receiving foot every time.
• Step over counterclockwise with your right foot if you received it on your left, and step
over clockwise with your left foot if you received it on your right.
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• Takeaway the ball with the outside of the foot that just stepped over the ball and sprint
into space.
• Turn back and repeat.
EXERCISE 3: RECEIVE SIDEWAYS ON, CRUYFF TURN

• (1 min on, 1 min off) x 3 Sets - setup is the same as above.
• Receive the ball sideways on off the board or partner and then take a quick touch into
space with that receiving foot.
• After taking the touch into space, immediately perform a Cruyff turn to go back in the
direction you came from.
• You should now have the ball on the opposite foot than the one that passed last time.
Pass and begin again. Alternate receiving foot every time.
EXERCISE 4: RECEIVE SIDEWAYS ON, BODY FEINT

• (1 min on, 1 min off) x 3 Sets - setup is the same as above.
• Receive the ball sideways on off the board or partner and perform a body feint (stop
the ball with the inside of your right and let your right foot continue to move as if you’re
going to dribble with it).
• You also need to drop your shoulder “feinting” in the direction you’re going.
• After this foot and body feint, dribble the ball away with the outside of your left foot
quickly into space.
• Turn around and repeat again with the opposite foot.
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DAY 21:
RECEIVING & FINISHING SESSION III
•
Setup for Ex. 1 when shooting with right foot,

& Ex. 2 when shooting with left foot.
(12 - 15 yards)
(6 feet)
EXERCISE 1: RECEIVE INSIDE ACROSS BODY, DRIVEN FINISH

• Right foot (5 minutes on, rest as needed) - Place a pass back board 12 - 15 yards
away from goal, centered with the middle of the goal and place yourself 6 - 8 feet
away.
• As you receive the ball back off the board, let it roll across your body and control it
with a cushioned touch with the inside of your right foot.
• Smack it with a driven nish into the left hand corner of the goal.
EXERCISE 2: RECEIVE BACK FOOT, CURLING FINISH

• Left foot (5 minutes on, rest as needed) - Same setup as above.
• Receive the ball with your back (left) foot with a rm rst touch in front of you.
• Finish with a curling shot into the left hand corner of goal.
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Setup for Ex. 1 when shooting with left foot,

& Ex. 2 when shooting with right foot.
(12 - 15 yards)
(6 feet)
EXERCISE 1: RECEIVE INSIDE ACROSS BODY, DRIVEN FINISH

• Left foot (5 minutes on, rest as needed) - Place a pass back board 12 - 15 yards away
from goal, centered with the middle of the goal and place yourself 6 - 8 feet away.
• As you receive the ball back off the board, let it roll across your body and control it
with a cushioned touch with the inside of your left foot.
• Smack it with a driven nish into the right hand corner of the goal.
EXERCISE 2: RECEIVE BACK FOOT, CURLING FINISH

• Left foot (5 minutes on, rest as needed) - Same setup as above.
• Receive the ball with your back (right) foot with a rm rst touch in front of you.
• Finish with a curling shot into the right hand corner of goal.
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Setup for Ex. 3
(12 - 15 yards)
(6 feet)
EXERCISE 3: RECEIVE OUT OF AIR ANY SURFACE, FINISH

• Alternating feet foot (5 minutes on, rest as needed) - Set up the pass back so your
back is to goal and so that it pops into air.
• Put together everything we’ve learned so far and use any surface to control the ball in
one or two touches
• Finish in any corner with any shooting technique you'd like.
CONGRATULATIONS! YOU DID IT!

21 DAYS OF WORKING ON YOUR PASSING &
RECEIVING IS NO JOKE.
YOU SHOULD BE VERY PROUD OF YOURSELF!
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21 Day Pass / Receive Challenge Page 1

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THE 21 DAY PASS /

TRANSFORM YOUR PASSING & RECEIVING IN

Setup for Ex. 2 & 3

EXERCISE 1: ONE TOUCH PASSING, ONE FOOT AT A TIME

EXERCISE 2: ONE TOUCH PASSING, ALTERNATING FEET

EXERCISE 3: FORWARD & BACKWARD ONE TOUCH PASSING

SESSION START: DYNAMIC WARM UP

Setup for Ex. 2 - 4

EXERCISE 1: ONE TOUCH PASSING, ALTERNATING FEET

EXERCISE 2: RECEIVE INSIDE FOOT, PASS WITH INSIDE FOOT

EXERCISE 3: RECEIVE OUTSIDE OF FOOT, PASS WITH INSIDE FOOT

EXERCISE 4: OPEN HIPS & MOVE INTO SPACE

SESSION START: DYNAMIC WARM UP

EXERCISE 1: LACES JUGGLING

EXERCISE 2: HIGH / LOW LACES JUGGLES

EXERCISE 3: HIGH / LOW INSIDE FOOT JUGGLES

Setup for Ex. 5 & 6

EXERCISE 4: ALTERNATING FEET GROUND FOOT TRAPS, INSIDE

EXERCISE 5: ALTERNATING FEET GROUND FOOT TRAPS, OUTSIDE

Setup for Ex. 2

EXERCISE 1: UNRESTRICTED WALL WORK

Setup for Ex. 3 & 4

EXERCISE 2: RECEIVE WITH LACES & PASS WITH LACES

EXERCISE 3: RECEIVE WITH INSIDE FOOT & PASS WITH INSIDE

Setup for Ex. 1

EXERCISE 1: ONE TOUCH PASSING, ALTERNATING FEET

Setup for Ex. 2

EXERCISE 2: PASS & RECEIVE SIDEWAYS ON

Setup for Ex. 3

EXERCISE 3: RECEIVE SIDEWAYS ON, BODY FEINT

EXERCISE 1: INSIDE RECEIVE, PASS WITH SAME FOOT

EXERCISE 2: INSIDE RECEIVE ACROSS BODY, PASS WITH

EXERCISE 3: INSIDE RECEIVE, DRIVEN PASS WITH SAME FOOT

EXERCISE 1: INSIDE RIGHT FOOT RECEIVE, SHOOT WITH RIGHT

EXERCISE 2: INSIDE RIGHT FOOT RECEIVE ACROSS BODY, SHOOT

EXERCISE 1 (AGAIN): INSIDE LEFT FOOT RECEIVE, SHOOT WITH

EXERCISE 2 (AGAIN): INSIDE LEFT FOOT RECEIVE ACROSS BODY,

EXERCISE 2: INSIDE FOOT JUGGLING, ALTERNATING FEET

EXERCISE 3: OUTSIDE FOOT JUGGLING, ALTERNATING FEET

EXERCISE 4: ALTERNATING THIGH JUGGLING

EXERCISE 5: CONTROL WITH CHEST

EXERCISE 6: HIGH / LOW DRILL (ALSO LOW / HIGH DRILL) WITH

EXERCISE 7: HIGH / LOW DRILL (ALSO LOW / HIGH DRILL) WITH

EXERCISE 8: HIGH / LOW DRILL (ALSO LOW / HIGH DRILL) WITH

EXERCISE 9: ALTERNATING GROUND / FOOT TRAPS WITH INSIDE

Setup for Ex. 1

EXERCISE 1: TWO TOUCH PASSING, ONE FOOT AT A TIME

EXERCISE 2: FORWARD & BACKWARD TWO TOUCH PASSING

Setup for Ex. 2

Setup for Ex. 3 & 4

EXERCISE 3: INSIDE BACK FOOT RECEIVE, PASS WITH OPPOSITE

EXERCISE 4: INSIDE BACK FOOT RECEIVE, PASS WITH SAME

Setup for Ex. 1

Setup for Ex. 2

EXERCISE 2: PASS & RECEIVE SIDEWAYS ON

Setup for Ex. 3 & 4

(12-15 feet) (12-15 feet)

EXERCISE 3: INSIDE BACK FOOT RECEIVE, 180° TURN, PASS WITH

EXERCISE 4: OUTSIDE FRONT FOOT RECEIVE, 180° TURN, PASS

Setup for Ex. 1 - 3