1. Conditioning for kids
  2. Soccer, 14 year olds and older

Soccer conditioning for 14 year olds and older

Soccer conditioning for 14 year olds and older at home means defending, fitness and pace & agility through 79 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on 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).

For parents and coaches: the physical drills that work at home for 14 year olds and older, 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
79 physical-focus soccer drills work at home for 14 year olds and older, 27 of them soccer's own. 23 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: cones (35 of the 79 drills), mat (6), soccer balls (6), soft ground (4), stopwatch (4), wall (4), ball (2), solid wall (2). 7 drills need nothing but space. 14 are for two, and a parent can be the partner.

soccer's own

Soccer conditioning drills for 14 year olds and older

These drills build the body for soccer itself: defending, fitness and pace & agility. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

defending

Defending

fitness

Fitness

pace & agility

Pace & Agility

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 14 year olds and older.

dribbling

Dribbling

fitness

Fitness

pace & agility

Pace & Agility

A 40-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 40 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  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. 2Sprint IntervalsDrive your knees and arms, stay tall.12 min
  3. 3Falling StartsLean, then push the ground away.8 min
  4. 4Soccer 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

Healthy load

How much soccer conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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

Questions and answers

What is soccer conditioning for 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 79 drills below are physical-focus soccer drills that work at home.

What soccer conditioning drills can 14 year olds and older do at home?

A few to start with: Keeper Save and Recover, Keeper Cross-Step and Catch and Jockey Stance Shuffles. Most used: cones (35 of the 79 drills), mat (6), soccer balls (6), soft ground (4), stopwatch (4), wall (4), ball (2), solid wall (2). 7 drills need nothing but space. 14 are for two, and a parent can be the partner.