Field Hockey drills for kids

165 field hockey drills written for young players, grouped by skill, each with the steps, a coach's cue, the space it needs and what to bring. Use them at home or at practice. In SSTracker a coach sends them as homework, players earn XP when they log them, and parents see the work.

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Passing drills

Push Pass to a Wall

Ages 7 and up · 10 min · Technical · field

Learn the push pass: the ball stays on your stick and you push it, no backswing.

Stand 5 yards from a wall with your left shoulder pointing at it.
Hands apart on the stick, ball by your back foot.
Shift your weight forward and push the ball along the ground.
Do 30 push passes and count the ones that roll straight.

Coach's cue: No backswing, push through.

Bring: stick, ball, wall or kickboard

Safety: Keep the ball on the ground. Never raise it toward a person.

Push Pass Through a Gate

Ages 7 and up · 10 min · Technical · field

Pass back and forth with a partner through a small cone gate in the middle.

Set two cones a yard apart halfway between you.
Stand 8 yards apart.
Push pass through the gate to your partner.
Count how many of 20 passes go through.

Coach's cue: Eyes on the gate, then the ball.

Bring: stick, ball, 2 cones, partner

Safety: Keep your stick low and check that the space around you is clear before you swing.

Family Passing Pairs

Ages 7 and up · 8 min · Technical · field

Push pass back and forth with a parent who stops the ball with a foot or a stick.

Stand 5 big steps apart.
Push the ball along the ground to your parent.
They send it back by hand or stick.
Count 30 passes together and try to beat your family record.

Coach's cue: Hands apart, push to them.

Bring: stick, ball, parent or partner

Safety: Keep the ball on the ground. Never raise it toward a person.

Knock Down the Bottles

Ages 7 and up · 10 min · Technical · field

Push pass at empty plastic bottles to practice aiming along the ground.

Stand 3 empty bottles in a row 6 yards away.
Push pass to knock one over.
Stand it back up and go again.
Count how many you knock over in 20 passes.

Coach's cue: Point your stick at the bottle.

Bring: stick, ball, 3 plastic bottles

Safety: Keep the ball on the ground. Never raise it toward a person.

Push-Pass Shadow

Ages 7 and up · 8 min · Technical · indoors

A slow push-pass motion with no ball: low body, hands apart, push through with the stick staying on the floor.

Get low with your hands apart on the stick.
Step toward an imaginary target.
Push the stick forward along the floor and follow through low.
Do 3 sets of 10.

Coach's cue: Low, push, follow through.

Bring: stick or broom handle

Safety: A slow push only, never a hit, well away from anything breakable.

Slap Pass Basics

Ages 11 and up · 12 min · Technical · field

Add a short sweeping swing to send the ball farther and faster than a push.

Slide your hands a little closer together.
Start the stick a foot away from the ball and sweep low through it.
Keep the flat side down so the ball stays on the ground.
Do 25 slap passes to a wall or partner.

Coach's cue: Low sweep, flat stick.

Bring: stick, ball, wall or partner

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

Passing on the Move

Ages 11 and up · 12 min · Tactical · field

Pass ahead of a moving partner so they can run onto the ball.

Jog side by side 10 yards apart down a line of cones.
Push or slap the ball a few steps in front of your partner.
They receive and pass back to you the same way.
Count passes that land in stride over 4 lengths.

Coach's cue: Pass to where they will be.

Bring: stick, ball, cones, partner

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

Triangle Passing

Ages 11 and up · 12 min · Technical · field

Pass around a triangle and follow your pass so the ball and players keep moving.

Set cones in a triangle 10 yards apart, one player at each.
Pass to the next cone and run after your pass.
Switch direction after 2 minutes.
Count clean passes in 4 minutes.

Coach's cue: Pass and follow.

Bring: stick, ball, 3 cones, 2 partners

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

Keep Ball Three Against One

Ages 11 and up · 12 min · Tactical · court

Three players keep the ball from one defender who blocks passing lanes but does not tackle.

Mark a 10 yard square.
Three players pass around the edges.
The defender walks inside, standing in passing lanes.
Count passes in a row before the defender blocks one, then swap.

Coach's cue: Move to open a lane.

Bring: stick, ball, cones, 3 partners

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

Hit to a Target

Ages 14 and up · 15 min · Technical · field

Hit the ball hard and flat along the ground to a target 20 yards away.

Hands together at the top of the grip.
Short backswing, never above your shoulder.
Strike through the ball with the flat side and keep it on the ground.
Hit 20 and count the ones that reach the cone gate.

Coach's cue: Short swing, hit through.

Bring: stick, ball, cones, open field

Safety: Check that the field ahead is clear, with nobody downfield or behind the target. Keep your swing below your shoulder and the ball on the ground.

Switch the Play

Ages 14 and up · 15 min · Tactical · field

Move the ball from one side to the other with two quick passes to find open space.

Three players stand in a wide line 10 yards apart.
The outside player passes to the middle, who passes on to the far side first time.
Then switch it back.
Count clean switches in 3 minutes.

Coach's cue: Open your body, see both sides.

Bring: stick, ball, cones, 2 partners

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

One-Touch Wall Passing

Ages 14 and up · 12 min · Technical · field

Pass the ball back to a wall first time, with no stopping touch.

Stand 4 yards from a wall.
Push the ball against it and redirect it back in one touch.
Keep the ball on the ground.
Do 4 sets of 30 seconds and try to beat your own count.

Coach's cue: Quick hands, flat stick.

Bring: stick, ball, wall or kickboard

Safety: Keep the ball on the ground. Never raise it toward a person.

Give and Go

Ages 14 and up · 15 min · Tactical · field

Pass to a teammate, run past a defender, and get the ball straight back.

A partner stands as a still defender at a cone.
Dribble at them, pass to a second partner at the side.
Run past the defender into space.
Receive the return pass. Do 12 each side.

Coach's cue: Pass, then sprint into space.

Bring: stick, ball, cones, 2 partners

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight. Wear protective eyewear (ASTM F2713) where your league requires it.

Receiving drills

Stop and Control

Ages 7 and up · 8 min · Technical · field

Stop a rolling ball dead on the flat side of your stick.

Hold your stick low with the flat side facing the ball.
Angle the top of the stick slightly forward over the ball.
Give a little as the ball arrives so it stops.
Receive 30 passes off a wall.

Coach's cue: Soft hands, stick angled over.

Bring: stick, ball, wall or partner

Safety: Keep your stick low and check that the space around you is clear before you swing.

Receive on Both Sides

Ages 7 and up · 10 min · Technical · field

Receive on your open side and on your reverse side with the stick turned over.

Your partner rolls the ball to your right side 10 times.
Then 10 times to your left side.
On the left, turn the stick so the flat face still meets the ball.
Stop each one before passing back.

Coach's cue: Flat face to the ball every time.

Bring: stick, ball, partner

Safety: Keep your stick low and check that the space around you is clear before you swing.

Stop the Roll Game

Ages 7 and up · 8 min · Technical · field

A parent rolls the ball by hand and you stop it dead on your stick.

Your parent rolls the ball gently from 5 steps away.
Stop it on the flat side with your stick low.
Roll it back by hand or push it back.
Count clean stops out of 20.

Coach's cue: Stick low, ball stops.

Bring: stick, ball, parent

Safety: Keep your stick low and check that the space around you is clear before you swing.

Receive in a Box

Ages 7 and up · 8 min · Technical · field

Stop the ball so it stays inside a small square of cones.

Make a square one big step wide.
Stand behind it as the ball is passed to you.
Stop it so it stays in the square.
Count balls kept in out of 20.

Coach's cue: Soft stick, keep it in.

Bring: stick, ball, 4 cones, wall or partner

Safety: Keep your stick low and check that the space around you is clear before you swing.

Soft Hands Receive

Ages 7 and up · 8 min · Technical · indoors

Roll a soft ball gently against a wall two steps away and stop the return with your stick angled, giving with the hands.

Kneel or crouch two steps from a wall.
Roll the soft ball gently to the wall.
Stop the return on your stick (or a book held low), giving with your hands.
Do 30 receives.

Coach's cue: Give with the hands, stop it dead.

Bring: soft ball, stick or a book

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Receive and Move Away

Ages 11 and up · 12 min · Technical · field

Take your first touch out of your feet and into space in one movement.

Set a cone a few yards to each side of you.
As the pass arrives, steer it toward one cone with your first touch.
Dribble to that cone and pass back.
Do 20 receives, alternating sides.

Coach's cue: First touch into space.

Bring: stick, ball, cones, partner

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

Receiving on the Turn

Ages 11 and up · 12 min · Tactical · field

Check your shoulder before the ball arrives and turn to face forward as you receive.

Stand between two partners 10 yards apart.
One passes to you; look over your shoulder before it arrives.
Receive on the open side, turn and pass to the other partner.
Do 20 turns.

Coach's cue: Look before it comes.

Bring: stick, ball, cones, 2 partners

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

Reverse Side Receiving Run

Ages 11 and up · 12 min · Technical · field

Receive on your reverse side while jogging across your partner.

Jog from left to right in front of your partner.
They pass to your left side.
Turn the stick over and receive while moving.
Do 20 receives, walking back between them.

Coach's cue: Stick down early.

Bring: stick, ball, cones, partner

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

Call It and Receive

Ages 11 and up · 12 min · Tactical · field

Look over your shoulder before the pass and turn toward the color a partner shows.

Place two different colored cones behind you.
One partner holds up a color behind you as the other passes.
Check your shoulder, receive and dribble to that color.
Count right choices out of 15.

Coach's cue: Look, then receive.

Bring: stick, ball, colored cones, 2 partners

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

Receiving Hard Passes

Ages 14 and up · 15 min · Technical · field

Control fast hit passes along the ground without letting them bounce off.

Your partner slap passes or hits from 15 yards.
Get low with your stick flat on the ground.
Cushion the ball and keep it within a stick length.
Receive 20 passes.

Coach's cue: Low and soft.

Bring: stick, ball, partner

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Keep your stick below your waist if you are young, never above your shoulder, or follow your league's rule.

Receiving Under Pressure

Ages 14 and up · 15 min · Tactical · field

Receive while a defender closes in at walking pace and protect the ball as you turn.

One partner passes; another walks in from behind you as a defender.
Receive with your body between the defender and the ball.
Turn away from the pressure and pass to a cone gate.
Count clean turns out of 15.

Coach's cue: Body between them and the ball.

Bring: stick, ball, cones, 2 partners

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Receiving Across Your Body

Ages 14 and up · 15 min · Technical · field

Let the ball run across your body and take it on the far side to move away fast.

Your partner passes from your left.
Open your body and let the ball run past your feet.
Take it on your open side and dribble to a cone.
Do 20 receives, then pass from the right.

Coach's cue: Open up, let it run.

Bring: stick, ball, cones, partner

Safety: Keep your stick low and check that the space around you is clear before you swing. Wear protective eyewear (ASTM F2713) where your league requires it.

Receive and Beat the Line

Ages 14 and up · 15 min · Tactical · field

Receive a pass and get past a defender who walks onto the line to stop you.

Mark an end line 10 yards behind you.
A partner passes; a defender walks out from the line.
Use your first touch to go away from them and cross the line.
Count clean crossings out of 12.

Coach's cue: First touch away from pressure.

Bring: stick, ball, cones, 2 partners

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Dribbling drills

Straight Line Dribble

Ages 7 and up · 8 min · Technical · field

Move the ball with small taps while keeping it close on your right side.

Set two cones 15 yards apart.
Tap the ball forward with the flat side, keeping it just in front of your right foot.
Look up between taps.
Do 10 lengths.

Coach's cue: Small taps, head up.

Bring: stick, ball, cones

Safety: Keep your stick low and check that the space around you is clear before you swing.

Indian Dribble Basics

Ages 7 and up · 10 min · Technical · field

Move the ball side to side by turning the stick over it with your top hand.

Stand still with the ball in front of you.
Pull the ball to the right, then turn the stick over and pull it to the left.
Your top hand turns the stick; your bottom hand stays loose.
Do 4 sets of 30 seconds.

Coach's cue: Top hand turns, bottom hand guides.

Bring: stick, ball

Safety: Keep your stick low and check that the space around you is clear before you swing.

Traffic Lights Dribble

Ages 7 and up · 8 min · Technical · field

A play game: a parent calls colors and you change speed with the ball.

Dribble around a safe open space.
Green means go, yellow means slow, red means stop the ball dead.
Keep your head up to hear and see the calls.
Play for 6 minutes.

Coach's cue: Ball close, head up.

Bring: stick, ball, open space, parent

Safety: Keep your stick low and check that the space around you is clear before you swing.

Dribble the Square

Ages 7 and up · 8 min · Technical · field

Dribble around a small square, turning the ball at each corner.

Set 4 cones in a square 5 yards wide.
Dribble around the outside with small taps.
Turn the ball at each cone.
Do 5 laps each way.

Coach's cue: Small taps on the turns.

Bring: stick, ball, 4 cones

Safety: Keep your stick low and check that the space around you is clear before you swing.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

Stand on one foot, the other foot lifted near your knee.
Hold your arms out to help.
Count how long you can stay without touching down.
Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

Lay a rope or draw a line about 4 yards long.
Walk heel to toe along it.
Then walk backward, then on tiptoes.
Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

Play music and dance around.
When it stops, freeze in a pose.
The caller may say "one foot" or "tiptoes" for the next freeze.
Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

Lay cushions in a path on a soft floor or grass.
Step from cushion to cushion.
Try it slowly, then on one foot per cushion.
Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

Toss a soft ball up and catch it with two hands 5 times.
Then clap once before you catch.
Then clap twice, then touch your knees.
Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

Gallop along a path leading with one foot, then the other.
Skip with a step-hop on each foot.
Add big arm swings.
Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

Set 3 targets about 5 steps away.
Step beside the ball and kick toward a target.
Try with your other foot too.
Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

Tap the balloon up with your hand.
Keep it in the air using different body parts.
Count how many taps before it lands.
Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

Stand side-on to a target 4 to 6 steps away.
Point your free hand at the target.
Step with the opposite foot and throw overarm.
Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

Jog, skip and gallop between cones for 2 minutes.
One-leg balance and "statue" freezes: 2 minutes.
Soft two-foot jumps with frozen landings: 2 minutes.
Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Indian Dribble Through Cones

Ages 11 and up · 12 min · Technical · field

Weave through a line of cones using the side-to-side dribble while moving forward.

Set 6 cones a yard and a half apart.
Indian dribble through the gaps without touching a cone.
Time each run.
Do 8 runs and try to beat your own best time.

Coach's cue: Ball wide, feet quick.

Bring: stick, ball, 6 cones, timer

Safety: Keep your stick low and check that the space around you is clear before you swing.

Pull Left and Go

Ages 11 and up · 12 min · Tactical · field

Beat a defender by pulling the ball across to your left and accelerating away.

Dribble at a cone as if it is a defender.
Two yards away, pull the ball to the left with the stick turned over.
Push it forward and speed up past the cone.
Do 15, then try pulling right.

Coach's cue: Pull late, go fast.

Bring: stick, ball, cone

Safety: Keep your stick low and check that the space around you is clear before you swing.

Figure Eight Dribble

Ages 11 and up · 12 min · Technical · field

Dribble a figure eight around two cones, using both the open and reverse sides.

Set two cones 4 yards apart.
Dribble a figure eight around them.
Use the reverse side on the left-hand turns.
Time 5 laps and try to beat your own best.

Coach's cue: Reverse stick on the left.

Bring: stick, ball, 2 cones, timer

Safety: Keep your stick low and check that the space around you is clear before you swing.

Dribble Gates Game

Ages 11 and up · 12 min · Tactical · field

Dribble through as many cone gates as you can, looking up to find the next one.

Set 5 small gates around a space.
Dribble through a gate, then find a different one.
No two gates in a row the same.
Count gates in 60 seconds and try to beat your record.

Coach's cue: Look up, find the next gate.

Bring: stick, ball, 10 cones, timer

Safety: Keep your stick low and check that the space around you is clear before you swing.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

Stand on one leg in the middle of three taped lines.
Reach the other foot along each line as far as you can and tap lightly.
Return to the middle without touching down between reaches.
Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

Stand on one leg.
Hop a short distance forward.
Land softly and hold for 3 seconds, knee over toes.
Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

Stand on one leg near a wall.
Find your balance, then close your eyes.
Hold as long as you can, up to 30 seconds.
Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

Lie on your side, elbow under your shoulder.
Lift your hips so the body is in a straight line (start from the knees).
Hold 15 to 20 seconds.
Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

Lay a ladder or draw one with chalk.
Run through with two feet in each square.
Then try in-in-out-out sideways.
Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

Stand 3 yards from a wall.
Throw underarm and catch with two hands 10 times.
Switch to one-hand catches with each hand.
Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

March and touch your right hand to your left knee, then left hand to right knee.
Next touch behind you: hand to opposite heel.
Mix front and back in a 4-count rhythm.
Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

Warm up with basic two-foot skips for 30 seconds.
Learn one new trick at a time.
Do 20 clean skips of each trick.
Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

Jog, shuffle and backpedal between cones for 3 minutes.
Lunge walks and leg swings for 2 minutes.
Squats and a side plank: 1 set each.
Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Dribbling Past a Walking Defender

Ages 14 and up · 15 min · Tactical · field

Use a fake and a change of direction to get past a partner who defends at walking pace.

Mark a 10 by 15 yard channel.
Your partner walks in to defend; no tackling, just positioning.
Fake one way, then dribble past on the other side.
Count how many of 15 tries reach the end line.

Coach's cue: Sell the fake.

Bring: stick, ball, cones, partner

Open Speed Dribble

Ages 14 and up · 12 min · Physical · field

Push the ball out ahead and run onto it at full pace in open space.

Set cones 30 yards apart.
Push the ball a few yards ahead and run onto it.
Keep it on your right and on the ground.
Time 6 runs with a walk back between.

Coach's cue: Push, run, push.

Bring: stick, ball, cones, timer

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

V Drag Past a Cone

Ages 14 and up · 12 min · Technical · field

Drag the ball back and across in a V shape to beat a defender.

Dribble at a cone.
Pull the ball back toward you, then across to the left.
Push forward past the cone.
Do 15 drags each way.

Coach's cue: Back, across, go.

Bring: stick, ball, cone

Safety: Keep your stick low and check that the space around you is clear before you swing.

One on One to the End Line

Ages 14 and up · 15 min · Tactical · field

Attack a defender in a small channel and try to dribble over the end line, with a coach running it.

Mark a 10 by 15 yard channel.
Attack at your partner; they defend with block tackles only.
Use fakes and changes of speed.
Play 6 rounds each and rest between.

Coach's cue: Change speed to beat them.

Bring: stick, ball, cones, partner, mouthguard, shin guards

Safety: Live tackling only with a coach watching. Mouthguard and shin guards on, ball on the ground, stick below the shoulder. Wear protective eyewear (ASTM F2713) where your league requires it.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

Stand on one leg facing a partner 3 yards away.
Your partner tosses high, low, left and right.
Catch and return without the other foot touching down.
Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

Mark a cross on the ground.
Hop forward over the line and stick for 2 seconds.
Hop sideways, back and diagonally, sticking each one.
Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

Stand on one leg on a folded mat.
Your partner gives small, gentle pushes from different sides.
Stay steady without hopping.
Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

Hold a push-up position with feet a little apart.
Lift one hand to tap the opposite shoulder.
Keep the hips still.
Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
Snap-downs and hops with stuck landings: 3 minutes.
Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

Drop or throw a reaction ball to bounce off the floor.
React and catch it before the second bounce.
Move on to throwing it off a wall.
Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

Hold one ball in each hand facing a wall.
Throw with the right, then the left, catching each on the rebound.
Find a steady rhythm.
Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

Run through the ladder with a chosen pattern.
Your partner tosses a ball halfway through.
Catch and return the ball without breaking the pattern.
Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

Move sideways, crossing one foot in front then behind.
Let the hips turn while the shoulders stay square.
Go 15 yards each way.
Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Tackling drills

Block Tackle Shape

Ages 7 and up · 8 min · Technical · field

Learn the block tackle: stick flat on the ground as a wall in front of you, with no partner.

Get low with knees bent and feet wide.
Lay the stick flat along the ground with the flat side facing out.
Hold for 5 seconds, stand up, and repeat.
Do 20 holds, then roll a ball into your stick.

Coach's cue: Low body, stick flat.

Bring: stick, ball

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Jab Tackle Shadow

Ages 7 and up · 8 min · Technical · field

Practice the one-hand jab at a still ball, then bring the stick back to two hands.

Place a ball in front of you.
Step forward and reach with your left hand only to poke the ball away.
Return the stick to two hands straight away.
Do 25 jabs.

Coach's cue: Jab and recover.

Bring: stick, ball

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Shadow Defending

Ages 7 and up · 8 min · Tactical · field

Stay in front of a slow dribbler with your stick low, without trying to take the ball.

Your partner dribbles slowly.
Move your feet to stay a stick length in front of them.
Keep your stick low and still; no tackling yet.
Do 6 turns of 30 seconds each.

Coach's cue: Feet move, stick still.

Bring: stick, ball, partner

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Block Tackle a Rolled Ball

Ages 7 and up · 8 min · Technical · field

A parent rolls the ball by hand and you stop it with a low block tackle.

Your parent rolls the ball gently toward you.
Get low and lay your stick flat in its path.
Let it hit your stick and stop.
Count clean blocks out of 20.

Coach's cue: Get low, stick flat.

Bring: stick, ball, parent

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Block Position Holds

Ages 7 and up · 8 min · Technical · indoors

Get low and lay the stick flat on the floor in a block position, the shape you win the ball back with. No partner and no contact.

Get low with your knees bent and your back flat.
Lay the stick flat on the floor in front of you.
Hold 5 seconds, then shuffle one step and set again.
Do 10 each side.

Coach's cue: Low and patient, stick flat.

Bring: stick or broom handle

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Channel the Dribbler

Ages 11 and up · 12 min · Tactical · field

Move sideways to steer a dribbler toward the sideline without tackling yet.

Mark a 10 yard wide channel.
Your partner dribbles at walking pace.
Stay on the balls of your feet and push them toward one side.
Do 10 turns each, then switch.

Coach's cue: Show them the sideline.

Bring: stick, ball, cones, partner

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Block Tackle at Walking Pace

Ages 11 and up · 12 min · Technical · field

Block a ball dribbled slowly by a partner, stopping it on your flat stick.

Your partner dribbles at a walk.
Get low and set your stick flat in the ball's path.
Let the ball come into your stick; do not swing.
Count clean blocks out of 15.

Coach's cue: Wait, then block.

Bring: stick, ball, partner, mouthguard, shin guards

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Reverse Side Block Tackle

Ages 11 and up · 12 min · Technical · field

Block on your left side with the stick turned over, at walking pace.

Your partner dribbles slowly past your left side.
Turn your stick over and lay it flat on the ground.
Stop the ball and bring it under control.
Count clean blocks out of 15.

Coach's cue: Low and early.

Bring: stick, ball, partner, mouthguard, shin guards

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Jockey and Delay

Ages 11 and up · 12 min · Tactical · field

Slow down a dribbler so your teammates have time to get back, without diving in to tackle.

Your partner dribbles at jogging pace toward a cone goal.
Back off a step at a time, staying in front of them.
Count how many seconds you keep them from the goal.
Do 6 rounds and beat your own time.

Coach's cue: Delay, do not dive in.

Bring: stick, ball, cones, partner

Safety: Wear your mouthguard and shin guards. Wear protective eyewear (ASTM F2713) where your league requires it. Play the ball, never the stick or the body, and go at walking pace first.

Jab Then Block

Ages 14 and up · 15 min · Technical · field

Use a jab to make the dribbler push the ball wide, then block tackle it.

Your partner dribbles at jogging pace with a coach watching.
Jab to unsettle the ball.
As they push it away, drop into a block tackle.
Do 12 reps each.

Coach's cue: Jab to unsettle, block to win.

Bring: stick, ball, partner, mouthguard, shin guards

Safety: Live tackling only with a coach watching. Mouthguard and shin guards on, ball on the ground, stick below the shoulder. Wear protective eyewear (ASTM F2713) where your league requires it.

One on One Defending

Ages 14 and up · 15 min · Tactical · field

Defend a small goal in a one-on-one game, with a coach running it.

Mark a 10 by 15 yard box with a cone goal.
Channel the attacker, wait for a heavy touch, then tackle the ball.
Play 30 second rounds and rest between.
Do 8 rounds.

Coach's cue: Patience, then pounce on the ball.

Bring: stick, ball, cones, partner, mouthguard, shin guards

Safety: Live tackling only with a coach watching. Mouthguard and shin guards on, ball on the ground, stick below the shoulder. Wear protective eyewear (ASTM F2713) where your league requires it.

Defending Two Against One

Ages 14 and up · 15 min · Tactical · field

Defend alone against two attackers by staying between them and forcing a pass.

Two attackers try to reach a cone goal; a coach runs the game.
Stand between them and make the dribbler choose.
Tackle the ball only if it is close to you.
Do 8 rounds with rest between.

Coach's cue: Split them, stay patient.

Bring: stick, ball, cones, 2 partners, mouthguard, shin guards

Safety: Live tackling only with a coach watching. Mouthguard and shin guards on, ball on the ground, stick below the shoulder. Wear protective eyewear (ASTM F2713) where your league requires it.

Pressing Trigger Game

Ages 14 and up · 15 min · Tactical · field

Learn when to press: close down a receiver on a slow pass or a bad touch.

Two players pass across a square; you and a partner defend.
Press together only on a slow pass or a heavy touch.
Win the ball with a block or jab tackle.
Play 4 rounds of 90 seconds with a coach watching.

Coach's cue: Bad touch means go.

Bring: stick, ball, cones, 3 partners, mouthguard, shin guards

Safety: Live tackling only with a coach watching. Mouthguard and shin guards on, ball on the ground, stick below the shoulder. Wear protective eyewear (ASTM F2713) where your league requires it.

Shooting drills

Push Shot at Goal

Ages 7 and up · 10 min · Technical · field

Score with a push from close range, aiming for the corners.

Stand 5 yards from a goal.
Push the ball low into the left corner, then the right.
Follow through toward the target.
Take 20 shots and count goals.

Coach's cue: Pick a corner, push through.

Bring: stick, ball, goal or cones

Safety: Keep the ball on the ground. Never raise it toward a person. Shoot only at an empty goal, or at a goalkeeper in full kit with a coach running it. Nobody downfield or behind the goal.

Dribble and Shoot

Ages 7 and up · 10 min · Technical · field

Dribble in toward goal and finish with a push before the ball gets away.

Start 15 yards out.
Dribble in with small taps.
Push the ball into the goal from about 7 yards.
Take 15 shots.

Coach's cue: Close control, then shoot.

Bring: stick, ball, goal or cones

Safety: Keep the ball on the ground. Never raise it toward a person. Shoot only at an empty goal, or at a goalkeeper in full kit with a coach running it. Nobody downfield or behind the goal.

Tap-In at the Post

Ages 7 and up · 8 min · Technical · field

Stand by the post and tap a rolled ball into the goal.

Stand a step from the post with your stick down.
A parent rolls the ball across the front of the goal.
Tap it in with the flat side.
Count goals out of 20.

Coach's cue: Stick down, be ready.

Bring: stick, ball, goal or cones, parent

Safety: Keep the ball on the ground. Never raise it toward a person. Shoot only at an empty goal, or at a goalkeeper in full kit with a coach running it. Nobody downfield or behind the goal.

Shoot at Bottle Targets

Ages 7 and up · 10 min · Technical · field

Place bottles in the corners of a goal and try to knock them over with a push.

Stand a bottle in each bottom corner of a goal or two cones.
Push shoot from 6 yards.
Aim for one bottle at a time.
Count knockdowns in 20 shots.

Coach's cue: Pick a bottle, push through.

Bring: stick, ball, plastic bottles

Safety: Keep the ball on the ground. Never raise it toward a person. Nobody behind the bottles.

Low Lunge Hit Position

Ages 7 and up · 8 min · Physical · indoors

Hold the low lunge your strongest strikes come from, to build the legs and balance behind a hard ball.

Step into a long, low lunge, chest over your front knee.
Hold 10 seconds with your hands low as on a stick.
Push back up and switch legs.
Do 3 sets of 6 each leg.

Coach's cue: Low, long, balanced.

Bring: none

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Slap Shot to the Corners

Ages 11 and up · 12 min · Technical · field

Use a slap to shoot harder along the ground into the bottom corners.

Place cones inside each post as targets.
From 10 yards, slap the ball low at one target.
Alternate corners.
Take 20 shots and count hits.

Coach's cue: Low and hard.

Bring: stick, ball, goal, cones

Safety: Keep your stick low and check that the space around you is clear before you swing. Shoot only at an empty goal, or at a goalkeeper in full kit with a coach running it. Nobody downfield or behind the goal.

Deflection at the Post

Ages 11 and up · 12 min · Technical · court

Redirect a pass across the goal into the net with a still, angled stick.

Stand near the post with your stick flat on the ground.
Your partner passes across the front of goal.
Angle your stick so the ball changes direction into the goal.
Do 20 deflections.

Coach's cue: Hold still, angle the face.

Bring: stick, ball, goal, partner

Receive and Shoot

Ages 11 and up · 12 min · Technical · field

Receive a pass from the side and shoot in two touches.

Stand 8 yards from goal.
Your partner passes from the side.
Stop or steer the ball, then shoot low.
Take 20 shots, 10 from each side.

Coach's cue: Set it, shoot it.

Bring: stick, ball, goal, partner

Follow Up the Rebound

Ages 11 and up · 12 min · Tactical · field

Shoot, then keep moving in to finish a ball a partner rolls back out as a rebound.

Shoot from 10 yards.
Your partner rolls a second ball back from the goal line.
Follow in and finish it first time.
Do 15 shot-and-rebound pairs.

Coach's cue: Always follow your shot.

Bring: stick, ball, goal, partner

Reverse Side Finish

Ages 14 and up · 15 min · Technical · field

Shoot from your left side with the stick turned over, keeping it flat-side only.

Dribble in from the left of goal.
Turn the stick so the flat face meets the ball.
Push or slap it low into the far corner.
Take 20 shots.

Coach's cue: Flat face, low finish.

Bring: stick, ball, goal

Flick Into an Empty Goal

Ages 14 and up · 15 min · Technical · court

Learn the flick, a push that raises the ball, aiming only into an empty goal.

Ball in front of your front foot, body low.
Push under the ball and follow up with your stick, still below your shoulder.
Aim for the backboard of an empty goal from 5 yards.
Do 20 flicks.

Coach's cue: Get low, push under, follow up.

Bring: stick, ball, goal

Safety: Only raise the ball into an empty goal or net with nobody in front, and only with a coach watching. Shoot only at an empty goal, or at a goalkeeper in full kit with a coach running it. Nobody downfield or behind the goal.

Shoot on the Turn

Ages 14 and up · 15 min · Technical · field

Receive with your back to goal, turn and shoot in one smooth movement.

Stand with your back to the goal 8 yards out.
Your partner passes to you.
Turn on your open side and shoot low.
Take 20 shots.

Coach's cue: Turn and finish low.

Bring: stick, ball, goal, partner

Two Against One to Goal

Ages 14 and up · 15 min · Tactical · field

Attack with a teammate against one defender and choose to shoot or pass.

Start 25 yards out with a teammate; one defender waits.
Draw the defender, then pass or shoot.
Shots stay on the ground.
Play 10 attacks with a coach watching.

Coach's cue: Draw one, free the other.

Bring: stick, ball, goal, cones, 2 partners, mouthguard, shin guards

Safety: Live tackling only with a coach watching. Mouthguard and shin guards on, ball on the ground, stick below the shoulder. Wear protective eyewear (ASTM F2713) where your league requires it. Shoot only at an empty goal, or at a goalkeeper in full kit with a coach running it. Nobody downfield or behind the goal. Wear protective eyewear (ASTM F2713) where your league requires it.

Speed & Fitness drills

Ready Position Footwork

Ages 7 and up · 8 min · Physical · field

Move quickly side to side in a low stance while holding your stick down.

Set two cones 4 yards apart.
Stay low with your stick on the ground.
Shuffle between the cones for 20 seconds.
Rest 40 seconds and do 6 rounds.

Coach's cue: Low and light.

Bring: stick, cones

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Stick and Ball Relay Runs

Ages 7 and up · 10 min · Physical · field

Short runs with the ball on your stick to build speed and control together.

Set cones 15 yards apart.
Dribble to the far cone and back.
Walk for 30 seconds.
Do 8 runs and try to keep your own times steady.

Coach's cue: Fast feet, close ball.

Bring: stick, ball, cones

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Hop, Skip and Shuffle

Ages 7 and up · 8 min · Physical · field

Fun movement basics: hops, skips, shuffles and jumps between two cones.

Set cones 10 yards apart.
Skip there and walk back.
Then shuffle, then small two-foot jumps, then hop on each foot.
Do 2 rounds of each.

Coach's cue: Light on your feet.

Bring: cones

Safety: Land softly on two feet on flat, soft ground. Stop if your knees or ankles hurt.

Cone Collect Race

Ages 7 and up · 8 min · Physical · field

Run to fetch cones one at a time and race your own best time.

Spread 6 cones around a safe space.
Run to each, bring it back to the bucket one at a time.
Time the whole round.
Do 3 rounds and try to beat your first time.

Coach's cue: Quick turns, low body.

Bring: 6 cones, bucket, timer

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

Pick a clear, sunny space with soft ground.
One person chases and tries to step on the other's shadow.
Swap roles every time someone is caught or every 30 seconds.
Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

Line up at one end of the yard; the caller stands at the other.
On "green" run fast toward the caller.
On "red" stop and freeze with soft knees.
Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

Set two markers about 10 big steps apart.
Lie on your tummy, sit or kneel behind the first marker.
On "go" get up as fast as you can and run past the second marker.
Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
Now skip the same distance, staying tall.
Try a quiet skip and then a high, bouncy skip.
Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

Stand facing a partner about two big steps apart.
The leader moves side to side, forward and back, crouches or claps.
The mirror copies as fast as they can.
Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

Set four colored cones about 4 big steps from a middle spot.
Stand in the middle in a ready stance.
When a color is called, run to touch it and come back.
Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

Set 6 markers in a zigzag line, about 3 steps apart.
Run to each marker and turn around it toward the next.
Bend your knees and take small steps as you turn.
Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

Jog, skip or gallop around the space.
When the music stops or someone claps, stop in two or three steps.
Freeze with knees bent, feet apart, chest up.
Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

Lay out 5 or 6 "puddles" of different sizes.
Jump over each one with two feet.
Land quietly with bent knees.
Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

Draw a hopscotch grid.
Toss a marker into a square.
Hop and jump through the grid, skipping the square with the marker.
Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

Stand with feet hip-width apart.
Swing your arms and jump forward a small distance.
Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

Hold the ball at your chest with both hands.
Bend your knees a little, then push up and out.
Push the ball to a partner or a wall.
Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

Set a start and finish 10 steps apart.
Get on hands and feet, knees just off the ground.
Crawl forward with a flat back, then backward.
Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

Sit, place hands behind you and feet in front.
Lift your hips off the ground.
Walk forward, backward and sideways along a path.
Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

Stand an arm's length from a wall with hands at shoulder height.
Bend your elbows to bring your chest toward the wall, body straight.
Push back while counting down from 10.
Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

Stand in front of a sturdy chair, feet hip-width apart.
Reach arms forward and sit back slowly to touch the chair.
Stand up tall without using your hands.
Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

Pick a leader; everyone follows in a line.
The leader changes the movement every 30 seconds.
Swap leaders every 2 minutes.
Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

Hide 10 to 15 small objects in safe spots.
Run out, find one treasure and bring it back to base.
Keep going until all are found.
Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

Skip to a rhyme or song for 30 seconds.
Rest for 30 seconds.
Try a new rhyme or a new step each round.
Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

One or two people are chasers.
When tagged, freeze with arms out.
Anyone free can rescue a frozen player by a high five.
Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Sprint and Recover

Ages 11 and up · 12 min · Physical · field

Short sprints with walking recovery, like the bursts in a game.

Mark 20 yards.
Sprint it, then walk back.
Rest until your breathing settles.
Do 8 sprints.

Coach's cue: Drive your arms.

Bring: cones, timer

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Recovery Runs at an Angle

Ages 11 and up · 12 min · Tactical · field

Practice running back goal-side on an angle to get between the ball and your goal.

Set a cone for the ball and a cone for your goal.
Start 5 yards ahead of the ball cone.
Turn and run on an angle to get goal-side.
Do 10 runs from different spots.

Coach's cue: Ball side, goal side.

Bring: cones

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Reaction Starts

Ages 11 and up · 10 min · Physical · field

Start a short sprint the moment a partner claps, from different starting positions.

Start standing, kneeling or facing backward.
Your partner claps.
Turn and sprint 10 yards.
Walk back and do 10 starts.

Coach's cue: First step fast.

Bring: cones, partner

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Quick Feet Ladder

Ages 11 and up · 10 min · Physical · field

Fast footwork through a ladder while holding your stick in two hands.

Lay a ladder or draw boxes on the ground.
Run through with one foot in each box, then two feet.
Then go sideways.
Do 3 runs of each pattern.

Coach's cue: Small steps, quick feet.

Bring: ladder or chalk lines, stick

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

Lean into a wall with straight arms, body in a straight line from head to heel.
Lift one knee to hip height with the toes pulled up.
Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

Stand tall with feet together at a cone.
Lean forward from the ankles, body straight.
When you start to tip, drive out with short, powerful steps for 10 yards.
Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

Skip forward, driving one knee up as the other foot strikes under your hip.
Pull the toes up and strike the ground with the ball of the foot.
Keep elbows bent and arms swinging cheek to hip.
Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

Mark 40 yards.
Jog the first 10, run steady the next 10, run fast the last 20.
Keep your face, hands and shoulders loose.
Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

Mark a start cone and a stop line 10 yards away.
Run to the line and stop in three steps.
Finish with hips back, knees over toes, chest up; hold for 2 seconds.
Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

Start side-on at a cone in a ready stance.
Shuffle 3 steps without crossing your feet.
On a clap, turn your hips and run forward 5 yards.
Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

Set a square of cones 5 yards apart.
Run forward up the first side, shuffle across the top.
Backpedal down the far side, shuffle back to the start.
Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

Stand in a ready stance facing your partner.
Your partner points in a direction with no warning.
Move 3 yards that way and return to the middle.
Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

Stand tall and rise onto your toes with arms high.
Quickly drop your arms and hips into a quarter squat on flat feet.
Hold the landing: knees over toes, chest up, for 2 seconds.
Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

Stand with toes at a line.
Swing your arms back, then forward as you jump out.
Land on both feet and hold for 2 seconds without stepping.
Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

Stand tall with soft knees and arms relaxed.
Hop on the balls of your feet with quick, small bounces.
Keep the knees almost still; the ankles do the work.
Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

Stand 2 to 3 yards from a solid wall.
Hold the ball at your chest, step forward and push it hard into the wall.
Catch it on the rebound or let it drop.
Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

Feet shoulder-width, toes slightly out.
Push hips back and bend the knees, keeping heels flat.
Go as low as you can with a flat back, then stand up.
Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

Hold a stick along your spine touching head, upper back and tailbone.
Soften the knees and push your hips back.
Keep all three touch points on the stick as you lean forward.
Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

Step one foot forward into a long stance.
Lower your back knee toward the ground, trunk tall.
Keep the front knee over the middle of the foot.
Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

Place hands on a bench, body straight from head to heel.
Lower your chest to the bench with elbows at about 45 degrees.
Push back up without the hips sagging.
Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

Warm up by walking for 3 minutes.
Run at a pace where you can say a full sentence.
If you cannot talk, slow down or walk.
Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

Set a loop of cones about 40 yards around.
Run the loop at a strong, steady pace for 30 seconds.
Walk for 30 seconds.
Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

Jog easily for 3 minutes.
Pick a landmark and run a bit faster to it.
Jog easily until you feel ready again.
Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

Choose a ride on a safe path with a helmet, or a supervised swim.
Go at a steady, chatty pace.
Keep going for 20 to 30 minutes with breaks as needed.
Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Repeat Shuttles With a Ball

Ages 14 and up · 15 min · Physical · field

Dribble shuttles at speed to build the fitness to keep going late in a game.

Set cones at 5, 10 and 15 yards.
Dribble to each cone and back in turn.
Rest 60 seconds between sets.
Do 5 sets.

Coach's cue: Stay low on the turns.

Bring: stick, ball, cones, timer

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Press and Cover Runs

Ages 14 and up · 15 min · Tactical · field

Work with a partner: one presses the ball cone, the other covers behind.

Set three ball cones in a line 10 yards apart.
Your partner calls a cone; you run to press it while they cover behind you.
Swap jobs on the next call.
Do 12 calls with a walk between.

Coach's cue: Press fast, cover close.

Bring: cones, partner

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Attack to Defend Transition Runs

Ages 14 and up · 15 min · Tactical · field

Practice the switch from attack to defence: shoot, then run back goal-side fast.

Dribble and shoot at a cone goal.
As your partner calls, turn and run back to a cone behind the ball.
Walk back to the start.
Do 8 reps with full rest between.

Coach's cue: Lose it, get back.

Bring: stick, ball, cones, partner

Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.

Small-Sided Game Intervals

Ages 14 and up · 20 min · Physical · field

Short four-a-side games on a small field: lots of touches and game fitness, with rest between.

A coach sets up a small field with cone goals.
Play 3 minutes, rest 2 minutes.
Ball stays on the ground; sticks below the shoulder.
Play 4 games.

Coach's cue: Work hard, then rest.

Bring: sticks, ball, cones, small goals, teammates, mouthguard, shin guards

Safety: Live tackling only with a coach watching. Mouthguard and shin guards on, ball on the ground, stick below the shoulder. Wear protective eyewear (ASTM F2713) where your league requires it.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

Stand with one foot forward, weight on the front foot, opposite arm forward.
Drive out with low, powerful pushes for 10 to 20 yards.
Rise gradually to upright running by the end.
Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

Mark a 20-yard build-up zone and a 20-yard timed zone.
Build smoothly; reach top speed as you enter the timed zone.
Hold relaxed top speed to the end, then slow down over 20 yards.
Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

Loop the band around your hips; your partner holds the ends behind you.
Your partner gives light tension, enough to lean into, not to stop you.
Drive forward with short, strong steps for 10 yards; your partner walks behind.
Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

Find a gentle, even grassy slope.
Run up it for 8 to 10 seconds at strong effort.
Walk all the way back down; that is your rest.
Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

Set three cones in a line, 5 yards apart; start at the middle one.
Run 5 yards right, touch the line with your outside hand, turn low.
Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

Set 4 gates (two cones each) across a 10-yard line.
Your partner jogs and fakes, then runs through one gate.
You mirror from 3 yards away and try to arrive together.
Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

Set a cone 8 yards ahead; run to it at controlled speed.
Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
Repeat with a 90-degree cut.
Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
Run forward, shuffle left, shuffle right across, shuffle back to the middle.
Backpedal to the start.
Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

Stand an arm's length from the box.
Swing the arms and jump onto the box, landing softly in a quarter squat.
Stand tall, then step down one foot at a time.
Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

Stand on your right leg.
Push sideways and land on your left leg.
Hold for 2 seconds: knee over toes, hips level.
Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

Stand side-on to a wall, 2 yards away.
Hold the ball at your hip away from the wall.
Turn your hips and throw the ball into the wall.
Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

Set low hurdles about a stride apart.
Hop over each one on two feet with quick, short contacts.
Keep arms driving and the trunk tall.
Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

Hold a light weight against your chest.
Squat down between your knees, heels flat, chest up.
Pause at the bottom for 1 second, then stand.
Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

Stand on one leg with a soft knee.
Hinge forward as the other leg reaches straight back, hips level.
Reach down toward the shin, then return to standing.
Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

Rest the top of your back foot on a knee-high bench.
Lower straight down until the front thigh is about level.
Keep the front knee tracking over the foot.
Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

Do 8 to 10 clean floor push-ups.
Anchor a band at chest height and step back.
Row the band to your ribs, squeezing your shoulder blades.
Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

Kneel on a mat; a partner holds your ankles firmly.
Keep a straight line from knees to head.
Lower forward as slowly as you can, catching yourself with your hands.
Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

Jog 5 minutes to warm up.
Run 4 minutes at a pace you can hold but cannot chat at.
Jog 2 minutes easy.
Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

Warm up for 5 minutes.
Run hard but controlled for 60 seconds.
Walk or jog slowly for 60 seconds.
Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

Set six stations in a loop.
Work 40 seconds at each with 20 seconds to move to the next.
Rest 2 minutes after the full loop.
Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

Choose a run, hike or ride you enjoy.
Keep the effort easy: you can talk the whole time.
Go for 25 to 30 minutes.
Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Ready when you are

Give your players a reason to train tomorrow

Set up your club in a few minutes. Running it is free; add player training when you want it.

Start your club free Questions? Read the help