Drag La Croqueta
Foundation Solo Ball
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Sets
3
Reps
30 (15 per side)
This exercise builds: 270 Touches
How It Works
- Place one cone directly in front of you.
- Start with the ball slightly in front of the cone, on the right side.
- Use your right sole to drag the ball straight back towards you.
- Immediately perform a La Croqueta: use the inside of your right foot to move the ball across to your left foot, then use your left inside to push the ball diagonally forward and to the left, so it finishes on the left side of the cone.
- Use your left sole to drag the ball straight back towards you.
- Perform the La Croqueta back in the opposite direction: use your left inside to move the ball across to your right foot, then use your right inside to push the ball diagonally forward and to the right.
- Continue the sequence, creating an open square pattern with the ball: straight back → across → forward → straight back → across → forward.
- Keep the movement continuous and controlled throughout.
Coaching Cues
- Keep the ball close: Use controlled sole drags and quick inside-foot touches.
- Move the ball cleanly across your body: The La Croqueta should be one smooth, connected movement.
- Stay light and balanced: Shift your weight with the ball and stay ready for the next drag.
Progression
- Increase the speed of the entire sequence while maintaining close control.
- Look up and scan your surroundings between movements instead of constantly watching the ball.
- Challenge yourself to make each La Croqueta sharper and more explosive.