The Art of Mastery: Dominating 1v1s in Soccer

By David Copeland Smith (Founder, Beast Mode Soccer)

In soccer, the one vs one duel is the ultimate test of skill and will. It’s a moment where an attacker faces a lone defender, and in a few seconds, either the defender is left behind or the attack breaks down. This article is a technical and tactical blueprint for turning those 1v1s into a weapon. The approach is direct, confident, and rooted in Beast Mode Soccer’s results driven training philosophy. As Pep Guardiola once said of Andrés Iniesta’s dribbling: “The timing needed to go past someone, that instant in which you catch out your opponent… Dribbling is, at heart, a trick, a con. It’s not speed. It’s not physique. It’s an art.” Mastering that art isn’t about showy flair, it’s about function. Let’s break down how any player can dominate 1v1 situations through universal principles that apply to all players, at any level.

What is a 1v1?

A 1v1 in soccer is simply a duel: one attacker versus one defender. But not all 1v1 scenarios are the same. They come in different forms, each with unique tactical nuances:

Wide Channel Duels: These occur on the flanks, where wingers or fullbacks face off. The touchline acts as an extra defender, so attackers must use creativity to beat their marker in a tight lane. For example, think of a winger like Mallory Swanson bursting down the left wing isolated against a right back. Swanson’s game is built on blazing pace and direct play, when she’s 1v1 out wide, she can cut inside to shoot or go outside to cross, using quick changes of direction and body feints to beat defenders . Wide duels are often about creating a yard of space for a cross or shot and require timing and acceleration.

Central Tight Space Duels: These happen in congested areas, like a forward receiving the ball with back to goal in the box, or a midfielder dribbling through traffic. Here, there’s less room, so close control and rapid combinations of moves are key. Sophia Smith provides a case study: she often drops into midfield or drifts between defenders to get the ball, then immediately drives at whoever is in front of her. Smith is “extremely aggressive and skillful” once she has the ball, often beating her marker with a quick change of pace or clever dribble . In tight spaces, a half yard gained by a feint can create a scoring chance. These 1v1s demand sharp turns, shielding, and lightning quick footwork more than pure speed.

Half Turn Escapes: This type of 1v1 starts before the dribble even begins, when receiving the ball under pressure. Great attackers will receive on the half turn (half facing the defender, half facing upfield) so they can spin into a 1v1 duel immediately. The goal is to “see both the field and the defender” as you receive . By opening your body, you’re ready to attack the lone marker behind you. Think of a playmaker receiving between the lines with a defender tight on their back, a quick half turn and they’re suddenly facing that defender 1v1. This scenario often happens in central areas, and it’s all about body positioning and first touch. A good first touch on the half turn lets you explode past the marker or at least face them up. Coaches emphasize that attackers should “receive the ball on the half turn to see both the field and the defender,” which enables an escape from pressure . In practice, this might be a forward like Sophia Smith checking back, half turning around a defender, and taking them on toward goal.

No matter the type, 1v1s are moments of opportunity. If you consistently win your 1v1 duels, whether on the wing, in a crowded midfield, or with your back to goal, you give your team a huge advantage. You can break lines, create scoring chances, draw fouls, or force panic in the defense. And importantly, dominating 1v1s is not about fancy tricks for their own sake; it’s about choosing the right method to beat the defender in front of you given the situation. In other words, effective 1v1 play is “a crucial tool to get out of tight spaces” and turn an individual battle into a team breakthrough.

Technical Anatomy of a 1v1

What does it take, technically, to beat a defender one on one? It’s more than just being quick. It’s an amalgam of reading the defender, executing the right move with deceptive biomechanics, and manipulating pace. Here’s the anatomy of a successful 1v1 from a technical standpoint:

Lead Foot Reading: The first thing to assess is the defender’s stance, which foot is forward? A smart attacker “reads” the defender’s lead foot and body position in an instant. A defender standing with one foot forward is naturally better at moving to that side and worse at the opposite side. So you want to attack the side of the front foot. For example, if the defender’s left foot is forward (left foot closest to you), they can more easily drop step to their right; their left side is actually harder for them to cover . The general principle: feint toward the defender’s open side (the side their body is already angled toward) to get them leaning that way, then explode toward their front foot side. This forces the defender into a mechanically difficult turn. By attacking the defender’s front foot, “the defender must reapply full pressure to their trailing foot to pivot, which is slower and more cumbersome, giving you a crucial window to accelerate past the defender’s front foot” . In plain terms, if you catch a defender with their weight on the wrong foot, you’ve essentially “broken their ankles” and they’ll struggle to recover before you’re by them.

Attacking the Front Foot: Tactically, committing to beat the defender at their front foot means you go through them, not just around. You aren’t avoiding the defender; you’re exploiting their stance. Once you see which leg is forward, explode toward that leg. A staggered defender has to turn their hips and reposition their feet to chase, which buys you that half step advantage. This concept is so fundamental it’s taught across sports: even Michael Jordan in basketball was famous for “attacking the defender’s front foot” on drives . In soccer, the same idea applies: if you’re dribbling at a defender who is leaning left, go right at their left foot. Their first reaction will be delayed and off balance . By the time they plant and turn, you should be past them or at least shoulder to shoulder and in control.

Biomechanics of Disguise: A great 1v1 move always involves disguise. The aim is to mislead the defender’s eyes and center of gravity. This is where technique and biomechanics come in. Upper body lean, head fakes, and hip movement are as important as what your feet do. Science backs this up: deceptive body movements introduce “false or misleading cues that, if effective, result in the observer (defender) making an incorrect response” . In other words, a good fake literally tricks the defender’s brain for a split second. For instance, dropping your shoulder to the left and showing a bit of the ball in that direction might prime the defender to shift that way, then you cut hard to the right. Neurological studies have shown that even experienced defenders can be momentarily fooled by a well executed feint; moves like the step over famously “reverse the spatial cueing effect” that defenders rely on, so even top players can be left wrong footed . The biomechanics of a step over or body feint involve exaggerating certain kinematic cues (like a swinging leg or a sudden head turn) to sell the dummy. The key is making the fake look real, sink your hips, rotate your shoulders, use your eyes. A mild fake won’t budge a decent defender, but a committed one will. As one sports science study concluded, deceptive moves can “frequently reverse the predictive decisions of opponents,” even those of high level defenders . So, technically, work on your ability to sell the move with your whole body, not just the ball. Biomechanics of disguise also means keeping your touches controlled, the ball should stay within your reach during the fake, so you can accelerate away on your next touch. Think of the famous shoulder drop that Lionel Messi uses: he shifts weight as if going one way without even doing a step over, the defender bites, and Messi is gone. It’s not an accident, it’s perfect execution of misleading body cues and explosive follow up.

Tempo Changes: Lastly, mastering 1v1s is as much about when you change speed as how. Changing tempo is one of the most devastating tools in a dribbler’s arsenal. Great dribblers rarely go at one constant speed, they probe, slow down, then burst past. The sudden acceleration is hard to defend because the human brain struggles with unexpected pace changes. In practice, you might approach the defender under control, even slow to invite them in, then the moment they plant their feet or reach, you hit the gas. A classic drill we use is “Slow Fake Accelerate”: you approach the cone (defender), slow down and throw a fake, then explode out in the other direction . This pattern forces the defender to reset their feet at the slow moment, and that’s when you blow by. Even a simple hesitation move (brief pause or stutter step) can be enough to get a flat footed defender. The goal is to disrupt the defender’s timing and balance, creating the illusion that you have another gear (because you do!) . Research in basketball shows all great ball handlers vary their speed to keep defenders guessing , and the same holds in soccer. Also, consider changing pace after the move, if you pull a scissors or a V drag and beat the man, don’t stay in second gear, immediately spring into fifth gear to maximize the separation. The change of pace is what turns a half yard of advantage into five yards. As Mallory Swanson’s game shows, it’s often her acceleration after a body feint that leaves defenders for dead, her body feint gives her a step, but her burst does the rest . So, technically train your ability to go from 0 to 100 (or from 50% speed to 100% in a blink). Sprinting with the ball is a skill in itself, keep touches longer when you accelerate past a beaten defender to really eat up space.

In summary, winning a 1v1 duel requires a mix of cerebral savvy and physical execution. Read the defender’s stance (lead foot and balance), choose your move and sell the fake, and time your acceleration perfectly. These elements, reading, deception, and acceleration, form the technical trifecta of 1v1 dominance. And the beauty is, these skills can be trained. Even if you’re not the fastest player on the pitch, you can learn to “catch out your opponent” with timing and disguise . 1v1 mastery is as much about how you move as how fast you move.

Spatial Awareness & Exploitation

Technical skill alone isn’t enough; the best 1v1 players are students of space. Spatial awareness, knowing where defenders, teammates, and open space are, is the intelligence that guides your 1v1 decisions. To turn 1v1s into a true weapon, you must learn to recognize when and where to go 1v1. This involves pre scan cues, finding isolation opportunities, and reading the triggers that scream “go time.”

Pre Scan Cues: Long before you engage in a 1v1, you should be scanning the field. World class players constantly check their shoulders and survey their surroundings before receiving the ball. This habit of pre scanning gives you the cues you need to decide whether to take on a defender. Studies of elite players have shown that top midfielders scan 0.6 to 0.8 times per second in the moments before receiving a pass, essentially glancing around every other second. Why? They’re gathering information: Is there space to turn? Is the defender close or giving a cushion? Where are the support players? By the time you receive the ball, you want a mental picture of the situation. Situational awareness is crucial to determining your next move . If you’ve scanned and you know you’re 1v1 (no immediate second defender), that’s a green light to attack. If you’ve scanned and see a second defender lurking or a teammate wide open, you might choose differently. The point is, scanning lets you pick your spots. A study of English Premier League players found that frequent scanning was correlated with better decision making and execution, players who “checked over their shoulder” more often made more successful passes and plays . For 1v1 purposes, effective scanning means as the ball is traveling to you, take a quick look: where is the defender on you? Where is the next defender? How much space behind that defender? This will inform if you try to turn them or just lay it off. Elite dribblers like Sophia Smith excel at this; Sophia “reads the game well, checking shoulders and recognizing when to make her move” so that when she gets the ball, she already knows if she can turn and run at her marker . Make it a habit to scan for two things: the presence (or absence) of covering defenders, and the amount of open field you have if you beat your immediate opponent. These are the cues that set the stage for a 1v1 attempt.

Finding Isolation Moments: A big part of 1v1 mastery is engineering or exploiting isolation. You want to catch scenarios where it’s truly you vs. one defender, with as little interference as possible. Sometimes this happens naturally (a counterattack where only one defender is back), and sometimes you have to create it (by pulling wide or positioning away from traffic). Tactically, teams often try to isolate their best dribblers against defenders. As a player, you should recognize when you’re isolated and seize it. One framework is: Isolation, Space, Decision . First, do I have the isolation? (Is it 1v1 with no immediate help for the defender?) If yes, second: where is the space to exploit once I beat them? And third: execute the move (deception) to attack that space. Let’s illustrate with an example: In a recent sequence, an AC Milan winger received the ball wide on the touchline. He immediately noticed he had a little bit of space and only one defender ahead, a classic isolation. “He finds himself isolated in a 1v1 situation, forcing the defender to react to his decision making” . Because he was isolated, he went for it. He “sees a massive amount of space in front of him” behind that defender and starts to plan how to use it . He then uses a deception (a cut inside, then an acceleration) to beat the defender, bursts into that open space, and ultimately creates a goal . The key was recognizing the isolation and the space. Similarly, players like Barbra Banda thrive in isolation scenarios. Banda is fearless about taking defenders on when it’s one v one. In one NWSL match, she found herself on the ball just past midfield with only the center back, Naomi Girma, between her and the goal. Banda immediately drove at Girma, she knew it was a pure 1v1, a moment to exploit. Girma, one of the best defenders in the world, kept retreating and retreating, wary of Banda’s speed and strength, until Banda had dribbled all the way into the box and slid an inch perfect pass to a teammate for a goal . Why did Girma back off so much? Because a few minutes earlier, Banda had isolated her in the box and spun her around with a vicious cut back dribble, creating yards of space . That early success put fear in the defender. This example shows how finding isolation (Banda vs one defender) and winning the duel can have a compounding effect, the defender becomes hesitant and easier to beat the next time. So seek out those isolation moments. If you’re a winger, this might mean hugging the touchline to draw the fullback out 1v1. If you’re a striker, it might mean drifting onto a single center back. If you’re a midfielder, it could mean recognizing when you receive the ball between the lines with only one midfielder to beat. Isolation = invitation to attack.

Decision Making Triggers: Knowing when to attempt the 1v1 is as important as knowing how. Decision making in these moments should be guided by a few triggers. A primary trigger is what we just discussed: isolation (no immediate second defender). If you see that window of 1v1, that should trigger an aggressive mindset, go at them with intent. Another trigger: the defender’s behavior. Are they off balance, or diving in early? That’s a cue to exploit. If a defender is lunging or over committing, a simple sidestep or change of direction will do. Conversely, if the defender is backpedaling timidly (like Girma was with Banda), the trigger is to keep driving at them, you have them on their heels. Space behind the defender is also a major trigger. If you’ve scanned and see open field behind that defender, it’s worth going for the take on because even a half beat will spring you into that space. Players like Sophia Smith “explode off the mark” when they perceive a gap; she often “pushes the ball into space or even nutmegs a defender” as a trigger to get into the clear beyond them . One more trigger: lack of passing options. If you’re “trapped in a no pass situation” , then the 1v1 dribble might be the best (or only) option to keep the play alive. Recognize when teammates are marked and a dribble is the highest percentage play. This often happens near the sideline or when outlets are cut off, you might have to beat your man to relieve pressure. Finally, game context can be a trigger, late in a match when defenders are tired (and you sense their legs are heavy), it might be time to press the issue with 1v1s. Good wingers will test a fullback early in a game to “see what they’ve got,” and if they notice the fullback struggling, that’s a mental note to attack more. The common thread: decision making for 1v1s is about identifying advantages. Is it truly 1v1? Is there space to reward me if I win? Is the defender giving me an opening via their stance or behavior? If yes, it’s game on. If not, recycle the ball and wait for a better moment. Remember, dominating 1v1s doesn’t mean forcing it every time, it means capitalizing at the right times. The best dribblers are often selective; they might only go 1v1 a few times a game, but when they do, they make it count.

In practical terms, sharpen your spatial awareness by habitually playing with your head up. “Dribble the ball while keeping your head up and looking around at your surroundings. Be aware of where teammates are and where there is open space.” This will naturally feed you the information to choose your moments. Great 1v1 players marry their technical skills with an almost radar like sense of time and place on the field. By scanning, isolating, and triggering wisely, you’ll turn 1v1 opportunities into real end product, beating defenders and creating chances when it matters.

The Beast Mode Soccer Method

At Beast Mode Soccer, our training philosophy for 1v1 mastery is straightforward: players should master 2–3 signature moves through layered training, rather than try to learn 20 flashy tricks. It’s about quality and consistency over quantity. You don’t need to be a walking repertoire of moves; you need a go to toolkit that you can execute even under extreme pressure. We believe in a layered approach to ingrain those moves into a player’s muscle memory and decision making. The progression can be summed up as: Orchestration → Repetition → Reactive Use.

Orchestration (Technique and Pattern): In the first layer, we orchestrate the move in a controlled setting. This means breaking down the mechanics and getting every detail right without defensive pressure. It might be as simple as practicing a scissors feint at a cone, or a step and cut in an unopposed drill. At this stage, we’re focused on proper technique, how to position your feet, how to drop your shoulder, where to touch the ball. It’s about slow, deliberate execution. For example, if one of your signature moves will be the Cruyff turn, we teach you to “shape your body as if to pass, then drag the ball behind your standing leg with the inside of your foot” until it’s second nature. You learn the move in isolation, almost like choreography. This is also where we ensure the move is functional, tailored to your style and position. If you’re a winger, maybe your two moves are a scissors and a cut inside (moves suited to beating a fullback). If you’re a midfielder, maybe it’s a body feint and a spin (to escape tight marking). We choose a limited set of moves that will be your weapons. As the saying goes: “You don’t need 20 moves. You need 2–3 that defenders can’t stop.” (More on that later!) At orchestration stage, it’s all about getting those moves technically clean.

Repetition (Automation): Once the moves are learned correctly, we hammer them with repetition. Repetition under increasing difficulty builds the neural pathways and muscle memory so that the move becomes automatic. In this phase, you might do hundreds of reps of your move with passive defenders or in dribble circuits. For instance, we’ll run a player through a ladder: beat a static mannequin with a scissors, then immediately another cone with a scissors, and so on. Or work 1v1 against a guided defender who gives a specific cue (e.g. defender always shows you one side, and you practice beating them with the chosen move). The idea is grooving the skill. Neuroscience tells us that high repetition can myelinate neural circuits, basically turning a conscious skill into an unconscious habit. We want your signature moves to become reflexive. If a defender reaches, you’ve already cut. If they lean, you’ve already exploded the other way, without overthinking. Repetition also adds physical conditioning to the skill, you get used to executing the move even when a bit winded or when your legs are heavy. We often integrate fitness with technical repetition (e.g. do a 10 yard dribble move, then a quick sprint, then repeat) to mimic fatigue. The goal is to ensure that in the 80th minute of a match, after covering miles of ground, you can still pull off that body feint + burst because you’ve done it a thousand times in training. Consistent repetition builds confidence too. Mastering a move in practice gives you the belief to use it in games. As one coaching resource noted, “Mastering dribbling and attacking skills gives players confidence with the ball”, and we see that every day. When a player has repped a move ad nauseam, you can see their swagger grow.

Reactive Use (Game Application): The final layer is making the move reactive and adaptable in game like scenarios. It’s one thing to do a scissors in a drill, another to do it instinctively when a defender lunges from your right at full speed. So we design training to present random, unpredictable situations where the player must decide if and when to execute their move (or which move to use). This could be 1v1 drills where the defender sometimes shows left, sometimes right. It could be small sided games where we encourage players to attempt their moves whenever a 1v1 arises. The idea is to simulate real match conditions, different angles, different speeds, even different areas of the field, and force the player to pick the right tool at the right time. Research shows that training in variable, game like situations dramatically improves skill transfer to matches . Instead of always doing a preset move at a cone, now the player must read the defender’s body and react with the appropriate move (or maybe combine moves). For example, a reactive drill might be: attacker dribbles at a defender in a channel; if the defender closes square, the attacker uses the V drag to cut inside; if the defender angles, the attacker executes the shoulder drop and goes outside. We also amp up pressure: make it a competition, add a recovering defender from behind, or make the attacker start with their back turned (to mimic receiving and turning 1v1). The goal is to make the execution of the move tied to a trigger, not pre planned. At this stage, we’re effectively teaching the brain when to fire the “move” circuit that we hardwired in the repetition phase. It’s about decision making under pressure. Sometimes we even add cognitive challenges like a secondary task (calling out a number or color the player must react to) to overload their decision making, this trains the brain to perform the skill under game like mental stress. Studies have found that integrating cognitive elements in drills “replicates game demands, leading to greater skill transfer from practice to performance” . In plain terms, if you practice your moves in realistic conditions, with defenders coming at you from different angles, with the pressure of time and score, you’ll be far more likely to execute in real matches.

The Beast Mode Soccer Method is all about creating unconscious competence in a few deadly moves. By layering from choreographed practice to high pressure simulations, we make sure those 2–3 moves are ingrained and ready to erupt when you need them. Importantly, we address every other facet (first touch, weak foot, etc.) so that you can set up your moves. But when it comes to the 1v1 itself, our players know exactly what their go to moves are, and they’ve trained them so thoroughly that there’s no hesitation. The results on the field speak for themselves: defenders know what’s coming, but they still can’t stop it.

Go To Moves Breakdown

Let’s get specific. What are these 2–3 moves you should master? The exact moves can vary based on your position and style, but the following go to 1v1 moves are time tested, universally effective options. We’ll break down each with execution tips and note elite examples of their use. Remember, the goal is to pick a couple and perfect them. These moves are all about end product, no wasted motion, just efficient ways to beat a defender.

Scissors (Step Over): The scissors is a classic for a reason, it’s a dynamic way to unbalance a defender by faking a move in one direction and going the other. In execution, you swing one foot around the front of the ball (like a step over), shifting your body as if you’re about to burst that way, then plant and take the ball the opposite direction with the outside of the other foot. The key is a low center of gravity and a quick plant of the step over foot. A well done scissors gets the defender to lean or step to the wrong side, opening a lane to explode into. It’s most effective when you square up a defender at relatively close range (within a couple yards). Execution tips: Sell the step over with your whole torso, drop the shoulder, make it look like you’re driving that way. Keep the ball close during the move (it’s a fake, not a real touch yet). Then push the ball explosively with your outside foot to the opposite side and accelerate. Elite example: Cristiano Ronaldo in his winger days popularized multiple scissors in succession, leaving defenders guessing. On the women’s side, Brazilian legend Marta famously used a double scissors to roast defenders (her double scissor vs. the US in 2007 is iconic). The scissors is so effective that even science has studied it, in research settings, a step over feint can “frequently reverse the predictive decisions” of defenders , essentially tricking even experienced players. Use scissors when you have a bit of space to face up your marker and you want to get them lunging. It’s a great move to create an outside lane for a cross or to cut inside past a fullback. Practice tip: work on single and double scissors combos, and vary the exit (outside touch to either side) so you’re comfortable going both ways.

Fake Shot / Shoulder Drop: This isn’t one codified move but a category of feint, you pretend you’re about to shoot (or pass or cross) to freeze the defender, then you take them on. The simplest version: while dribbling forward, suddenly drop your shoulder and swing your leg slightly as if you’re going to strike the ball, maybe even lifting your head up like you’re looking at goal, but you don’t actually kick it. The defender or defending midfielder often will flinch or slow up, thinking you’re about to shoot or pass. In that split second, you cut the ball to the side and accelerate. This works wonders at the top of the box to create shooting lanes (defenders hate risking a block with arms out, etc., so they react to the fake). A fake shot  > touch is essentially how Arjen Robben scored countless goals (that famous cut inside to left foot, his body always hinted shot before he touched it forward past the lunging defender). Execution tips: Really exaggerate the wind up, dip your shoulder, maybe shout or exhale as some players do when they shoot, throw the defender off. Keep your foot over or beside the ball (don’t accidentally make contact). Commonly, players will do a shoulder drop without the full leg swing, basically a sudden dip and pause as if they will shoot/cross, then go. After the fake, explode into a big touch to get by. This move is great when a defender is backing off, trying to block a shot or pass, you use their caution against them. Elite example: Mallory Swanson utilizes this often, sprinting on a counter, she’ll glance up and posture as if to shoot or play a through ball, which gets the backpedaling defender to hesitate, and then she blows past on the dribble. Even in youth levels, teaching a fake kick and go yields results because defenders instinctively react to the shooting motion. Another example: late in a game when legs are tired, a fake shot can make a defender actually stop, since they expect you might not have the energy to dribble, then you surprise them. Practice tip: Dribble at moderate pace, fake a shot (without touching the ball), immediately take a quick triple step (small touch to side and go). Also practice the fake pass version, shape like you’re about to pass inside, get the defender to lean to block, then carry on dribbling into the space they left.

V Drag (V Cut and Explode): The V drag is a tight control move perfect for when a defender is directly in front and you need to change direction quickly to get around them. It’s named because the path of the ball makes a “V” shape. You drag the ball back toward you with the sole of your foot, then immediately push it out diagonally forward with the inside of the same foot (or opposite foot) to escape. Effectively, you fake like you’re turning or pulling the ball back, then you go the other way at an angle. Execution tips: As you drag the ball back, slightly turn your body as if you’re going to fully turn away, this often induces the defender to step forward or reach. Then use your instep to knock the ball out into the space past their side. Keep your body low and feet wide for balance, and don’t drag too far back (you want the ball close to pivot into the escape touch). According to coaching guides, “the premise of the move is to draw a ‘V’ with the ball: fake a forward kick, pull the ball back, then push it forward at an angle” . The fake forward (even a little step or lean) sets up the defender, the pullback gets them to stab or lean, and the burst out completes the V. Elite example: Think of Zinedine Zidane’s repertoire, the V cut was a staple in his midfield play to elude tacklers. Closer to goal, Barbra Banda used a version of this when she cut back on Girma with a vicious pull move, it was like a hard drag back that spun the defender, then she accelerated the opposite way . That was essentially a V cut executed with power, which opened yards of space. The V drag is great for tight spaces and when a defender is too close for something like a big scissors. It’s also useful along the sideline or endline to pivot and get by someone. Practice tip: Work both feet, drag with right, push forward with right (to exit to right side), and vice versa, as well as drag with right, push with left (to exit to left side). Master keeping your balance; lots of players fall back on their heels on the pull, keep chest over the ball so you can spring out.

L Move (Pull Push “L” Turn): The L move is similar in concept to the V, but instead of forward and diagonal, it’s more lateral, like an L shape. You drag the ball back with sole and then knock it sideways with the inside of the other foot (forming an L). This is a 90 degree change of direction that’s brilliant for evading a defender’s tackle and suddenly going in a new direction. Execution tips: Say the ball is on your right foot. Step on it with your right sole and pull it behind you slightly and toward your left foot. Then use your left foot’s inner side to push the ball out to the left side. Your body effectively turns and goes left as well. The defender, who was squaring up to you initially, suddenly finds you’ve gone perpendicular. One coaching description says the L move “involves dragging the ball back with the sole and then pushing it to the side, forming an ‘L’ shape…useful for evading defenders and changing direction quickly” . This move shines when a defender is over aggressive in front, they lunge for the ball you dragged back, but you’ve already shifted it sideways and you’re gone. It’s also a favorite for midfielders with back to pressure: you receive, feel a defender, pull back and slip away laterally. Elite example: Andrés Iniesta (nicknamed “The Artist”) often used what some call the “La Croqueta”, which is more of a lateral drag with inside of both feet, but he also would use sole pulls to change direction, variations of the L turn. An L move can also be seen when a winger in the corner fakes as if cutting back up the line, then pulls and cuts along the endline toward goal. It’s a tight control move, not requiring a big run up. Practice tip: Set up a cone as a defender’s position, dribble toward it, then do an L cut to go 90 degrees around it. Focus on keeping the ball close, the magic of the L move is the defender often overcommits straight, and you only needed a yard to one side to beat them. Perfect it on both sides (drag left foot, push with right, etc.).

Cruyff Turn (and Variations): The Cruyff turn is a legendary change of direction move named after Johan Cruyff. It’s a cut behind turn that allows you to go back the way you came, shaking off a defender. To do a basic Cruyff: Shape as if you’re going to pass or cross forward, plant your non kicking foot, and instead of actually kicking, use your instep to push the ball behind your standing leg into space behind you, then turn and collect it . Essentially, you fake a pass/shot forward and drag the ball back behind you to explode the opposite direction. Execution tips:The sell is critical, really look and posture like you will pass/shoot forward. The planting foot should be a bit ahead of the ball (so the ball can go behind it). Cushion the touch so the ball doesn’t go too far back, you want it just a few feet behind you, enough to evade the defender’s reach. Then pivot your body and sprint onto it. The Cruyff is fantastic when a defender is overcommitting to block a cross or pass. They throw their weight to one side (trying to intercept the imagined pass), and you’ve already cut back behind them. It’s often used on the wing (fake cross, cut toward goal) or in midfield to spin away. Elite example: Johan Cruyff himself pulled this move in the 1974 World Cup, forever immortalizing it. In the modern game, players from Arjen Robben to Alexis Sanchez use Cruyff turns near the box to free themselves for shots. It’s also common in tight midfields, e.g., Julie Ertz might receive and Cruyff away from pressure to switch play. There are variations: the reverse Cruyff (also known as “inside cut”) where you use the inside of foot behind the other leg, or even a double Cruyff (feint one way, then another). But mastering the basic Cruyff turn gives you a tool to quickly change direction 180° while protecting the ball. As one source states, “the Cruyff turn is designed to help a player turn away from a defender or reverse direction quickly… creating space in attacking areas” . Practice tip: Work on doing a Cruyff in motion, dribble, fake kick and turn. Also practice it when receiving a pass: let it run, Cruyff turn as you receive to spin your marker. It’s all about that tight control and not telegraphing the turn too early.

Each of these moves has a purpose. We coach our players to understand why and when to use them. Scissors and shoulder fakes are great for face up situations to unbalance and blow by. V drags and L turns are great in tight quarters or when a defender dives in. Cruyff turns are perfect to escape and change direction entirely. Notice what they all share: a deceptive element (the fake) and an explosive element (the exit touch and acceleration). Also notice you don’t see us talking about rainbow flicks or triple step overs or any circus stuff, the moves above are all high percentage and commonly used at the top levels. Two or three of these mastered is enough to make you a nightmare for defenders. When selecting your go to moves, consider your position and strengths. A speedy winger might focus on scissors and shoulder drops (to utilize their pace), whereas a crafty midfielder might lean on V drags and Cruyffs to slip out of pressure. Whatever you choose, drill them relentlessly (as per the BMS method) and always practice the end product too, for example, do a scissors then immediately deliver a cross or take a shot, so you connect the move to a result. The ultimate compliment is when defenders know your move but still can’t stop it. Robben, for instance, had essentially one move (fake right, cut left and shoot) that the whole world knew, yet he scored again and again because his execution was perfect. Aim for that level of mastery.

Training for Transfer

Training moves in practice is one thing, doing them in a live match is another. To truly weaponize 1v1 skills, you must ensure that what you do on the training ground transfers to game day. This means bridging the gap between solo practice, pressure training, and real match execution. We’ve touched on the progression in the Beast Mode Soccer Method, but let’s delve into specific strategies to train for transfer:

Solo Practice  > Team Practice: It starts on your own (or with a coach serving as a passive defender). Solo training is where you perfect technique without the chaos of defenders. The benefit is you get maximum repetitions. For example, you might spend 20 minutes just doing dribbling patterns: scissors, then burst; or cone weaves focusing on change of pace. This builds that foundation. However, many players make the mistake of staying in the comfort of solo training. The next crucial step is adding opposition and game context. Once you can execute a move in isolation, you need to practice it under realistic pressure. This is why we emphasize 1v1 and small sided games in training. Small sided games (like 3v3, 4v4) are fantastic for creating lots of 1v1 situations in a confined space, you simply get more chances to dribble by someone than you would in a full 11v11. They also force quick decision making in transitions from offense to defense. Research in skill acquisition supports this: “practicing in variable and game like situations” (as in small sided play) “enhances motor skill transfer to actual game situations” . In other words, drills that look like the real game yield skills that appear in the real game. So, after you’ve done your homework alone, make sure in team training you’re doing live 1v1 drills, 2v2 drills, and scrimmages where you intentionally try your moves.

Pressure & Constraints in Training: To simulate match conditions, train with pressure and constraints. For instance, do a 1v1 drill with a time limit (“you have 5 seconds to beat your defender and shoot”), this adds mental pressure similar to a game scenario where you can’t dribble forever. Or constraint games like a small sided game where players can only score after a successful 1v1 move, this encourages repeated attempts and creativity. Another method: start a 1v1 in an unbalanced scenario (like attacker has the ball with a recovering defender 2 yards behind who will catch them in 3 seconds), this teaches you to finish the 1v1 quickly before pressure doubles. The goal is to make training harder than the game in some aspects, so the game feels easier. We often do fatigue drills too: e.g., a player must do a 1v1 immediately after a 30 yard sprint or intense shuttle run, mimicking the physical state you might be in late in a match when you face a defender. Studies show that fatigue (physical or mental) can impair decision making and technique , so exposing yourself to performing skills under fatigue in training is key. One study on mental fatigue found decision accuracy dropped and reaction time increased when players were mentally tired . How to address that? Sometimes we’ll have players do a quick math problem or memory task, then immediately engage in a 1v1 drill, training the brain to operate under mental stress. It might sound odd, but it’s aligned with “brain endurance training” research: a recent study confirmed that adding mental fatigue training improved players’ technical performance when fatigued (they shot more accurately when tired), even though it had no effect when they were fresh . The takeaway: practicing dribbling moves when you’re gassed, both body and mind, can build resilience so that in the 90th minute you can still execute. So, do some final reps at the end of practice, or simulate crowd noise or pressure by having teammates cheer/jeer during your 1v1 drill. It might help to occasionally scrimmage in front of a small audience or with the coach calling out the time and score situation (“90th minute, we need a goal!”) to add psychological pressure.

Feedback and Analysis: To ensure training is translating, use feedback loops. Film your 1v1 drills and analyze: are you doing the move right at game pace? Are you choosing the right moments? Sometimes players train moves but in games default to old habits. Watching video of yourself in matches, did you attempt the take ons when the chance was there? If not, why? Maybe hesitation, maybe didn’t see it. Then address that in training with more scenario work. Get coaches or teammates to give feedback during scrimmages: e.g., if you didn’t take on a player 1v1 when you should have, they’ll let you know. Or if you did and it was the wrong time (maybe a teammate was wide open), that’s important too. The goal is a feedback rich environment so you constantly calibrate your decision making. Over time, this feedback helps your training performance converge with your match performance.

Progression to Matches: Finally, when it comes to actual matches, start applying your skills in increments. Early on (say you’re a young player learning), you might aim to try at least one or two 1v1 dribbles each half. As you succeed, increase that. By the time you’re confident, it won’t be something you count, it’ll just be a natural part of your game. But consciously giving yourself permission to attempt your moves in real games is a big hurdle to overcome. Many players kill it in practice then play too safe in games. You have to push past that by intentional effort. Treat some lower stakes games (preseason, friendlies) as extensions of training, be bold. The more you succeed in games, the more your training truly “transfers” and the more confidence you’ll gain.

One more note: creating a game like training environment not only helps technical transfer, it also trains the perceptual skills we discussed (scanning, spacing, triggers). An ecological coaching approach, where practice closely resembles game scenarios, “emphasizes training in realistic and representative soccer situations to enhance skill transfer and adaptation” . This means your brain learns the cues and context along with the skill. So mix your drills: some unopposed to refine technique, many opposed to tie technique with context. When your practice consistently mirrors the game (in speed, pressure, complexity), you won’t be shocked by anything in matches.

To sum up, ensure continuity from training to match: solo practice builds your moves, pressure drills and small sided games build your execution and decision making, and then you deliberately apply it in matches until it’s natural. This full pipeline is what turns training effort into tangible in game results like more successful take ons, assists, and goals. The work doesn’t stop once it shows up in games, you keep refining (even pros do technical top up sessions to keep their tools sharp). But once you’ve seen your training pay off on the field, say you pull off that killer scissors in a game and set up a goal, you’ll know you’ve truly transferred the skill. That’s a satisfying feeling and a sign you’re mastering the art of the 1v1.

Executing Under Pressure

Being a 1v1 wizard on the training pitch or early in the match is great, but true domination means performing under pressure. This includes pressure from fatigue, from the game situation, from the crowd, or even being outnumbered. Let’s explore how to execute your 1v1 skills when conditions are the toughest, and how to develop the mental resilience to do so.

Fatigue: Dribbling at a defender after you’ve been sprinting for 80 minutes is a different challenge than when you’re fresh. Fatigue dulls reaction time, technique, and decision making. Studies confirm that acute fatigue can decrease players’ willingness to take on effortful actions and slightly impair decision quality . Mental fatigue similarly “impairs accuracy and speed of soccer specific decision making” (players get slower and less precise when they’re mentally drained) . So what do we do about this? First, physical conditioning is essential, the fitter you are, the less fatigue will affect you late in games. Top pros like Sophia Smith and Mallory Swanson are noted for their work rate; they stay explosive even in closing minutes because they’ve built a strong aerobic and anaerobic base. Incorporate conditioning that’s relevant to dribbling (intervals that simulate making repeated sprints/dribbles). Second, practice your moves when tired as mentioned. If you only ever dribble fresh, you’ll be in uncharted territory in a game’s dying moments. Even simple drills like doing 5 push ups or a 30m dash before a 1v1 attempt in training can simulate mild fatigue. Over time, your body and mind adapt, you learn to rely on technique and habit when tired, rather than spur of the moment creativity. It helps to simplify your game under fatigue: fall back on your 2–3 moves (which by now are ingrained). One thing we tell players: when you’re exhausted, trust your training and technique. Your brain might be foggy, but your body knows what to do if you’ve drilled it. Often the difference between a tired attacker who still beats their man and one who doesn’t is mental fortitude, the former stays decisive (still goes for the move aggressively) while the latter hesitates. A tip: focus on your fundamentals under fatigue, push the ball a tad further so you can use momentum, and really pump your arms when accelerating to get the body going. Also, control your breathing; take a deep breath as you face the defender to steady yourself, then attack. Training with fatigue also builds confidence that you can execute late. We also encourage players to work on concentration endurance, the ability to stay mentally sharp in the 90th minute. Some techniques like positive self talk (“My legs are tired but I can still beat this guy”) or cue words (“explode now”) can keep you locked in. There’s emerging evidence that training the brain (like doing cognitive tasks under physical load) can raise your fatigue threshold . Regardless, the mantra is: fatigue is not an excuse. If you prepare for it, you can still torch a defender even with burning lungs. Just ask players like Barbra Banda, in the NWSL, she scored or assisted often in late stages of games, showing her ability to summon energy for a 1v1 even after pressing all game.

Underloads (Outnumbered Situations): Sometimes you’ll face more than one defender, maybe you’re isolated on a counter but defenders are converging, or you’re 1v2 on the wing. Ideally, you don’t dribble into a 1v2, but if you find yourself in an “underloaded” scenario (you vs 2 or 3), you need special composure. The first rule: Don’t panic. Use your 1v1 skills to buy time or draw a foul. If two defenders are on you, one is likely coming in to tackle and the other covers, often you can beat the first defender and immediately release the ball before the second arrives. Or if it’s truly 1v2 and no support, consider “serial 1v1s”: beat the first defender with a move, then take on the second. It’s tough but doable (Neymar does this routinely by chaining moves, and in the women’s game someone like Delphine Cascarino or Lauren James can slalom past multiple opponents). The key is keeping the ball on a string and both defenders off balance. Another tactic under overload pressure is to draw a foul, if you know you’re about to be dispossessed by weight of numbers, sometimes shielding the ball and inviting contact from behind is smart play. But in terms of mindset, underloads test your decision making: do I dribble or do I wait for help? Often the correct play when outnumbered is to delay, use fakes to stall and see if a teammate arrives or an outlet opens up. That said, if you spot a gap between the defenders, a well timed split (knocking the ball through and sprinting) can turn a 1v2 into a breakaway. Being outnumbered also requires you to have your head up and field awareness, maybe the best choice is not to dribble at all but to turn out and keep possession. Dominating 1v1s also means knowing when not to dribble. Coaches appreciate players who can evaluate “is this 1v1 on or not?” even in disadvantageous moments. A world class example of managing underload pressure is someone like Eden Hazard in his prime, he’d often be swarmed by 2 3 defenders, but he had the low center of gravity to wriggle through or earn a foul. Practice scenario: set up a 1v2 drill in training where the attacker tries to dribble past two defenders in a small area, even if success rate is low, it trains tight control and composure. The bottom line: when underloaded, stay calm and creative. If you lose the ball, fine, that happens when outnumbered, but a moment of magic can turn the tables, so it’s worth a try if the situation calls for it.

Crowd and Environment Pressure: Big games, loud crowds, high stakes, these factors separate the true gamers from the rest. Some players get intimidated by the spotlight, others rise to it. To execute 1v1s in front of a packed stadium, you must tune out the noise (literally and figuratively). Focus on the task: the ball and the defender. One sports psychology concept is the “quiet eye”, maintaining focus on relevant cues under pressure. For dribblers, this might mean keeping your eyes locked on the defender’s body or the space you want to attack, rather than getting distracted by the crowd or the magnitude of the moment. When you’re about to make a move, often the crowd will react (they sense a 1v1 coming). Use that as fuel rather than fear. Embrace the moment, you want to be the player who changes the game. Confidence is crucial here: if you doubt, you’ll hesitate and likely lose the duel. One way to build confidence under crowd pressure is through visualization. Imagine yourself executing your move in a big game scenario, hearing the crowd roar as you breeze past the defender. This mental rehearsal can actually reduce anxiety when the real moment comes, because your brain feels like it’s been there before. Additionally, deep breathing and positive self talk on the field can keep nerves in check. Tell yourself things like “I’ve done this hundreds of times” or the Beast Mode mantra “clear intent and purpose”, meaning, attack them decisively and don’t second guess. Practically, sometimes simplifying helps: early in a high pressure match, maybe use your most comfortable move first to get a win and build confidence. As you succeed, the crowd’s energy often turns into a boost, you’ll hear that excitement and it can spur you to keep going. Another factor is communication, sometimes in big games, a quick call from a teammate (like “take him on!” or “you got him!”) can instill belief, or conversely “man on!” might warn you off if it’s not on. So staying connected with teammates amidst the noise is important; use hand signals or eye contact if you can’t hear. Ultimately, performing under crowd pressure comes down to trust. Trust your training, trust your ability. The great ones like Marta or Messi seem immune to pressure, but it’s not that they don’t feel it, they just trust themselves to deliver regardless. They keep playing their game. Cultivate that mindset: whether 100 people or 100,000 are watching, the ball and the defender don’t change. It’s the same 1v1 you’ve mastered.

Confidence and Mental Resilience: All the above factors feed into confidence. Confidence is the armor that protects your skills under pressure. How do you build unshakeable confidence in 1v1s? Through preparation and positive outcomes. We’ve hammered on preparation, if you’ve trained properly, you have every reason to be confident. Celebrate your wins in training, remember the times you smoked that defender in practice or pulled off that move in a scrimmage. Those memories are your evidence bank that “I can do this.” Come game time, recall that evidence. Also, don’t dwell on failures, even top dribblers get dispossessed. Shake it off and go again. Mental resilience means if a defender stops you once, you don’t shy away the next time. In fact, often the best revenge is to beat them later, nothing cracks a defender’s psyche more than an attacker who keeps coming at them. Mallory Swanson is a good example of resilience: she had periods where things didn’t click (injuries, form dips), but she came back stronger. Coaches noted her “resilience and mental toughness”, after setbacks, she “roared back to top form” . That kind of toughness translates on the field; defenders feel when a player has that unbreakable will. If you try a move and it doesn’t come off, learn from it (maybe the defender didn’t bite, next time use a different fake or more acceleration) but do not hide. Keep believing in your 2–3 moves. Another aspect of confidence is knowing your identity as a player. If you’re reading this, you likely want to be a player who wins 1v1s. Take pride in that. It’s a mindset: whenever I’m 1v1, I’m the favorite. One useful trick is to flip the pressure, instead of thinking “I hope I don’t mess up,” think “this poor defender has to stop me 1v1, good luck to them.” You almost feel sorry for the defender, because you know how hard it is to stop a skilled dribbler. Adopt that slight swagger. It’s not arrogance; it’s belief in the hours you’ve put in and the talents you’ve honed.

Finally, remember that 1v1s aren’t about looking fancy, they’re about impacting the game. Keep that functional mentality and you’ll make the right choices under pressure. If you consistently beat defenders, everything else will follow, your confidence will grow, the crowd will get behind you, opponents will panic, and your game will hit new levels. As we tell all our Beast Mode Soccer players: 1v1 dominance is a mentality as much as a skill. Develop both, and you become unstoppable.

“1v1s aren’t about flair. They’re about function. You don’t need 20 moves. You need 2–3 that defenders can’t stop. Let’s train.”