Do the Speed Dribble
Set up a short timed dribbling course with cones and a ball, then practice fast, controlled dribbles to improve speed and ball control.
About this activity
Set up a short timed dribbling course with cones and a ball, then practice fast, controlled dribbles to improve speed and ball control.
What you need
Step by step
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Step 1
Find a flat open space where you have room for about ten big steps.
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Step 2
Place four cones in a straight line with about two big steps between each cone.
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Step 3
Put a start marker two big steps before the first cone and a finish marker two big steps after the last cone.
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Step 4
Set the soccer ball on the start marker.
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Step 5
Do a one-minute light jog to warm up your legs.
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Step 6
Do thirty seconds of ankle rolls to loosen your feet.
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Step 7
Practice slow controlled dribbles through the cones for one minute using small touches with both feet.
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Step 8
Ask an adult or friend to time you or get your stopwatch ready.
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Step 9
Dribble from the start to the finish as fast and controlled as you can for your first timed run.
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Step 10
Rest for thirty seconds and breathe deeply.
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Step 11
Do a second timed run from start to finish trying to beat your first time.
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Step 12
Rest for thirty seconds and shake out your legs.
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Step 13
Do a third timed run from start to finish and compare the three times to find your best time.
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Step 14
Share your finished dribbling challenge and your best time on DIY.org.
Fun facts
How do you do the Speed Dribble?
To run a Speed Dribble, set four to six cones about three to five yards apart in a straight or zigzag line. Start with a brief warm-up and demonstrate technique (small touches for soccer; controlled finger-tip dribbles for basketball). Child dribbles from start to finish while you time them. Do multiple short runs with rest between, encourage faster yet controlled touches, and switch directions or use the weaker foot/hand for variety.
What materials do I need for the Speed Dribble?
You'll need a ball suited to the sport (soccer ball or basketball), four to six cones or markers, a stopwatch or phone timer, and a flat, safe surface like a driveway, field, or gym. Optional items include a whistle, bibs, extra balls, water bottles, and a basic first-aid kit. For younger children choose larger cones and softer balls to reduce frustration and lower injury risk.
What ages is the Speed Dribble suitable for?
This activity fits children roughly ages five to fourteen, depending on coordination and supervision. Younger kids (5–7) benefit from shorter courses, bigger cones, and frequent breaks. Ages eight to eleven can handle longer timed repeats and technique drills. Teenagers can push speed, work on weaker foot/hand control, and add competitive formats. Always supervise, adjust distance and rest for skill level, and emphasize controlled touches over raw speed to avoid injuries.
What are the benefits of doing the Speed Dribble?
Speed Dribble improves ball control, foot/hand-eye coordination, agility, and cardiovascular fitness. Short, timed sprints teach acceleration, quick decision-making, and maintaining control under pressure. Practicing both directions and the weaker foot/hand builds balanced skills and confidence. It also strengthens concentration and goal-setting when children track their times and aim to improve. Keep feedback positive and focus on form to turn quick gains into lasting technique.
Watch & Learn
Need help?
What can we use if we don't have cones, a soccer ball, or a stopwatch?
Use water bottles or rolled-up socks as cones, mark the start/finish with a T-shirt or tape, use any round ball if you don't have a soccer ball, and use your phone's timer for the timed runs.
My ball keeps sliding unpredictably or I keep knocking over cones — how can I fix that?
Check the flat open space for bumps or gravel before placing the four cones in a straight line, use heavier bottles or weighted cones so they don't move, practice the one-minute slow controlled dribbles using small touches with both feet to improve control, and have an adult hold the stopwatch so you can concentrate on dribbling.
How can I adapt the Speed Dribble for younger children or older players?
For younger kids, reduce to three cones closer together, skip or shorten the one-minute jog and make only one easy timed run with longer rests, while older players can increase to five cones, tighten spacing, add a weaker-foot-only run, or shorten rest intervals to make it harder.
How can we extend or personalize the dribbling challenge after completing the three timed runs?
Add a passive defender or small obstacle between cones, record and chart your three run times each session to track progress, try runs using only your non-dominant foot, and share your best time and a short clip on DIY.org as suggested in the instructions.