This exercise is all about quick touches. Drive towards the defender with a laces dribble. As you approach the defender. Make a move to go on the inside touching the ball in and then immediately push the ball out with your laces. The foot should not touch the ground in this motion and be sure to explode away.
Coming at an angle towards the defender, roll the ball across the front of the body, step over with the same foot and take take the ball with the outside of the opposite foot. Explode away.
Set up 6 cones in a zig zag formation. Starting at the base, drive in to the first cone, roll the ball across your body and plant your foot driving with the outside of the opposite foot to the next cone on the other side. Continue working up the zig zag.
Playing unopposed with a partner, receive the ball and touch it square sucking the defender in. Outside cut keeping the ball safe side and roll inside the defender. Drive at pace towards the mannequin, doing a Ronaldo around and then pick your pass. Work off both feet.
As your playing partner passes, stand in front of the mannequin side on. Fake to kick and with the inside of the back foot take the ball and spin in one motion. Explode and shoot. Work off both feet.