Conditioning for kids
Soccer, 11 to 13 year olds

Soccer conditioning for 11 to 13 year olds

Soccer conditioning for 11 to 13 year olds at home means fitness, pace & agility and defending through 48 drills picked for the age. At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, 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).

For parents and coaches: the physical drills that work at home for 11 to 13 year olds, one session to follow and the load rules the app applies to the age group.

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

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At a glance

The drills: 48 physical-focus soccer drills work at home for 11 to 13 year olds, 19 of them soccer's own. 12 of them are jump, bound or sprint drills, which a plan limits.
How it is built: At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.
Load rules: Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover. Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.
What you need: Most used: cones (21 of the 48 drills), soccer ball (5), mat (3), soft ground (3), wall (2), agility ladder or chalk ladder (1), agility ladder or tape lines (1), bench or low sofa (1). 6 drills need nothing but space. 6 are for two, and a parent can be the partner.

soccer's own

Soccer conditioning drills for 11 to 13 year olds

These drills build the body for soccer itself: fitness, pace & agility and defending. Every one is open to 11 to 13 year olds by the app's age gates and works at home with one parent.

fitness

Fitness

pace & agility

Pace & Agility

defending

Defending

Every sport

Athletic drills soccer players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 11 to 13 year olds.

dribbling

Dribbling

fitness

Fitness

pace & agility

Pace & Agility

A 28-minute session

A conditioning session for 11 to 13 year olds

A warm-up, 1 drill and a cool-down: 28 minutes. Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

1Soccer Warm-Up, Ages 11 to 13A 10-minute moving warm-up for soccer players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then soccer moves, with a note on growth spurts.10 min
2Sprint IntervalsDrive your knees and arms, stay tall.12 min
3Soccer Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for soccer players aged 11 to 13 after training: stretches for the legs, hips, inner thighs and lower back, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min

Healthy load

How much soccer conditioning is healthy for 11 to 13 year olds

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.

Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.

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).

The research behind it

Ages 6 to 12 are the "sampling years": high play, low deliberate practice.
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 is soccer conditioning for 11 to 13 year olds?

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. The 48 drills below are physical-focus soccer drills that work at home.

What soccer conditioning drills can 11 to 13 year olds do at home?

A few to start with: Single-Leg Balance and Reach, Animal Walk Circuit and Bear Crawl Ball Push. Most used: cones (21 of the 48 drills), soccer ball (5), mat (3), soft ground (3), wall (2), agility ladder or chalk ladder (1), agility ladder or tape lines (1), bench or low sofa (1). 6 drills need nothing but space. 6 are for two, and a parent can be the partner.