At-home drills
Soccer
15 year olds

Soccer drills at home for 15 year olds

A 15 year old can practice defending, dribbling and fitness at home with 107 soccer drills picked for the age. Keep a session to about 50 minutes, up to 5 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).

A parent's page for a 15 year old: the drills that work at home, one session to follow, what changes this year and how much is healthy. Free, no account.

By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

Start your free trial Or build a free week first, no account

A parent's page. Free to read; no card to start; running a team is always free.

At a glance

At 15: 107 soccer drills the app opens for a 15 year old work at home, across 6 skills.
How long: One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 15 year old.
How often: At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 15 hours for a 15 year old, with two rest days a week.
What you need: Most used: soccer balls (68 of the 107 drills), cones (50), wall (16), goal (7), to 5 soccer balls (5), goal or 2 targets (3), soft grass or mat (3), colored cones (2). 4 drills need nothing but space. 43 are for two, and a parent can be the partner.
Safe at home: One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

107 at-home drills

Soccer drills for 15 year olds to do at home

Every drill below is one the app opens for a 15 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

defending

Defending

dribbling

Dribbling

fitness

Fitness

pace & agility

Pace & Agility

passing & receiving

Passing & Receiving

A 50-minute session

A home soccer session for a 15 year old

A warm-up, 3 drills and a cool-down, 50 minutes in all. Do it up to 5 days a week, with rest days between.

1Soccer Warm-Up, Ages 14 and UpA 12-minute moving warm-up for soccer players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then soccer moves at practice speed.12 min
2ShootingPlant, lock the ankle, follow through.12 min
3Wall PassingLock the ankle and pass through the middle of the ball.10 min
4Scanning HabitCheck your shoulders early and often.8 min
5Soccer Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for soccer players 14 and up after training: stretches for the legs, hips, inner thighs and lower back, each held 20 to 30 seconds, never to pain.8 min

At 15

What changes in soccer training at 15

From 15, a home session can run to 75 minutes and the plan can have 5 training days a week, up from 60 minutes and 5 days at 14.

The app opens the same 107 at-home drills at 15 as at 14; the ones below are a different selection from that list.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 15 hours for a 15 year old, with two rest days a week.

The week

Fitting soccer into a week at 15

At 15 the limit is 15 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 50 minutes is 4.17 hours, which leaves 10.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 hours.

The research behind it

Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.
Côté and Vierimaa 2014
Organized sport should total no more hours a week than the child's age in years, with two rest days a week.
NATA youth sport specialization recommendations

Questions and answers

What soccer drills can a 15 year old do at home?

107 drills the app opens at 15 work at home. A few to start with: Keeper Color-Cue Reactions, Keeper Ball Drops and Keeper Confidence Round. One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

How long should a 15 year old practice soccer at home?

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 15 year old. At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 15 hours for a 15 year old, with two rest days a week.

What do you need to practice soccer at home at 15?

Most used: soccer balls (68 of the 107 drills), cones (50), wall (16), goal (7), to 5 soccer balls (5), goal or 2 targets (3), soft grass or mat (3), colored cones (2). 4 drills need nothing but space. 43 are for two, and a parent can be the partner.

What changes in soccer training at 15?

From 15, a home session can run to 75 minutes and the plan can have 5 training days a week, up from 60 minutes and 5 days at 14. The app opens the same 107 at-home drills at 15 as at 14; the ones below are a different selection from that list.