1. At-home drills
  2. Soccer
  3. 18 year olds

Soccer drills at home for 18 year olds

An 18 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 an 18 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

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

At a glance

At 18
107 soccer drills the app opens for an 18 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 an 18 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 18 hours for an 18 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 18 year olds to do at home

Every drill below is one the app opens for an 18 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 an 18 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.

  1. 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
  2. 2T-Drill CutsStay low and plant on the outside foot.10 min
  3. 3Curved Sprint RunsLean from the ankles, not the waist.12 min
  4. 4Defensive Stance and ShuffleSide-on, low, never flat-footed.8 min
  5. 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 18

What changes in soccer training at 18

The app opens the same 107 at-home drills at 18 as at 17; 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 18 hours for an 18 year old, with two rest days a week.

The week

Fitting soccer into a week at 18

At 18 the limit is 18 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 13.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 hours.

The research behind it

Questions and answers

What soccer drills can an 18 year old do at home?

107 drills the app opens at 18 work at home. A few to start with: Goalkeeper Ready Position and Catches, Keeper Cross-Step and Catch and Keeper High Ball Catches. 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 an 18 year old practice soccer at home?

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for an 18 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 18 hours for an 18 year old, with two rest days a week.

What do you need to practice soccer at home at 18?

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 18?

The app opens the same 107 at-home drills at 18 as at 17; the ones below are a different selection from that list.