Football drills for kids

Catching with Soft Hands

Ages 7 and up · 10 min · Technical · field

Catch with your hands and not your body.

1. Make a diamond with your thumbs and index fingers for high balls.
2. Have a partner toss chest-high passes from 5 yards.
3. Catch with your hands, then tuck the ball away right away.
4. Do 20 catches.

Coach's cue: Eyes to the tuck. Hands, not body.

Bring: football, partner or wall

High and Low Catches

Ages 7 and up · 8 min · Technical · field

Learn the right hand shape for balls above and below your waist.

1. Stand 8 yards from your partner.
2. For high throws make a diamond with thumbs together.
3. For low throws put your pinkies together.
4. Catch 15 high and 15 low.

Coach's cue: Hands first, then tuck it away.

Bring: football, partner

Catch, Tuck, Go

Ages 7 and up · 8 min · Technical · field

Catch, tuck the ball high and tight, then take three quick steps.

1. Stand 6 yards from your partner.
2. Catch with your hands away from your body.
3. Tuck the ball with the point in your hand and against your chest.
4. Take three quick steps; do 20 catches.

Coach's cue: Catch, tuck, then run.

Bring: football, partner

Safety: Use a clear, soft area and throw at a speed your partner can handle.

Toss to Yourself

Ages 7 and up · 6 min · Technical · field

Practice watching the ball into your hands with easy tosses to yourself.

1. Toss the ball a little above your head.
2. Make a diamond with your thumbs and catch it.
3. Look at the tip of the ball as it lands in your hands.
4. Do 30 catches, then 10 low ones with pinkies together.

Coach's cue: Watch it in.

Bring: football

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.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. 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.

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

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. 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.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. 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.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. 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.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. 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.

Route Running Basics

Ages 11 and up · 12 min · Technical · field

Run sharp routes and catch on the move.

1. Set a cone 5 yards out and another to the side.
2. Run a hitch, then a slant, then an out route.
3. Plant hard, turn your head, and catch the pass.
4. Do 4 reps of each route.

Coach's cue: Sell it hard, break sharp, find the ball.

Bring: cones, football, partner

Safety: Warm up first. Plant carefully on wet grass.

Over-the-Shoulder Catches

Ages 11 and up · 12 min · Technical · field

Catch a deep ball coming over your shoulder without breaking stride.

1. Jog away from your partner at an angle.
2. Look back over your inside shoulder.
3. Catch with your pinkies together and keep running.
4. Do 8 over each shoulder.

Coach's cue: Late hands, eyes to the tuck.

Bring: football, partner

Comeback Route Catches

Ages 11 and up · 10 min · Technical · field

Run up the field, stop and come back toward the ball to catch it.

1. Jog 8 yards up the field.
2. Plant, turn back toward your partner and come to the ball.
3. Catch with your hands out in front and tuck it.
4. Do 8 each side.

Coach's cue: Come back to the ball.

Bring: football, cones, partner

Safety: Use a clear, soft area and throw at a speed your partner can handle.

Snap Exchange

Ages 11 and up · 10 min · Technical · field

Quarterback and center work: a clean snap and a secure catch every time.

1. The quarterback sets hands under the center, heels together, thumbs touching.
2. The center snaps the ball firmly up into the hands.
3. The quarterback grips it and steps back.
4. Do 20 snaps, then swap jobs.

Coach's cue: Hands firm, seal the ball.

Bring: football, partner

Bad Ball Catches

Ages 11 and up · 10 min · Technical · field

Receivers learn to catch balls that are high, low or behind them.

1. Stand 8 yards from your partner.
2. They toss on purpose high, low or behind you.
3. Adjust your feet and hands to make the catch.
4. Do 20 catches and count the ones you secure.

Coach's cue: Feet move first, hands follow.

Bring: football, partner

Safety: Use a clear, soft area and throw at a speed your partner can handle.

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.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. 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.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. 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.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. 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.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. 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.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. 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.

Distraction Catches

Ages 14 and up · 12 min · Technical · field

Hold your focus on the ball while a helper waves hands in front of you.

1. One partner throws from 10 yards.
2. A second partner stands in front waving their arms without touching you or the ball.
3. Catch and tuck.
4. Do 20 catches.

Coach's cue: See the stripes, ignore the noise.

Bring: football, 2 partners

Sideline Toe Taps

Ages 14 and up · 12 min · Technical · field

Catch near the sideline and get your feet down in bounds.

1. Run toward a line with your partner throwing so you catch right at it.
2. Secure the ball, then tap your feet inside the line.
3. Fall out of bounds under control.
4. Do 8 each side.

Coach's cue: Catch first, feet second.

Bring: football, partner, line or cones

Safety: Use a soft, clear area beyond the line.

High-Point the Ball

Ages 14 and up · 10 min · Technical · field

Jump and catch the ball at its highest point with arms fully reached.

1. Your partner lofts the ball just above your reach.
2. Time your jump to catch it at the top.
3. Pull it down and tuck it as you land.
4. Do 12 catches.

Coach's cue: Highest point, strong hands.

Bring: football, partner

Safety: Land softly on two feet with knees over toes. Stop if your knees or ankles hurt.

Pad Swat Ball Security

Ages 14 and up · 10 min · Technical · field

After the catch, keep the ball high and tight while a partner gently swats at it with a foam pad.

1. A partner throws from 10 yards.
2. Catch and tuck right away.
3. A second partner gently swats a foam pad at the ball only.
4. Do 15 reps and swap jobs.

Coach's cue: Catch, tuck, cover.

Bring: football, foam pad, 2 partners

Safety: Gentle swats at the ball only, never the body or head. Use a clear, soft area and throw at a speed your partner can handle.

Option Route Read

Ages 14 and up · 12 min · Tactical · field

Read the defender at the top of your route and break the open way.

1. Run 6 yards at a defender partner.
2. They step inside or outside.
3. Break away from them and look for the ball.
4. Do 12 reps; the passer must read it the same way.

Coach's cue: Break away from leverage.

Bring: football, cones, 2 partners

Safety: Use a clear, soft area and throw at a speed your partner can handle.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

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

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. 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.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. 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.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. 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.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. 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.

Form Tackling on a Bag

Ages 14 and up · 10 min · Technical · field

Learn safe tackling form on a bag, never on a teammate.

1. Start 3 yards from the bag in a low athletic stance.
2. Keep your eyes up and put your cheek beside the bag.
3. Wrap your arms and drive your feet through the bag.
4. Do 8 reps to each side.

Coach's cue: Eyes up, head up, wrap and drive.

Bring: tackling bag or pad, coach nearby

Safety: Only with a coach present, in a helmet and pads. Bag only, never a teammate, and never at home. Never lead with the head.

Tracking Angle Walkthrough

Ages 7 and up · 8 min · Technical · field

Learn to close on a ball carrier at an angle that cuts off their path.

1. Your partner walks along a line of cones.
2. Approach from the side at an angle that meets them ahead, not behind.
3. Stop one yard away with feet under you.
4. Do 10 each side at walking speed.

Coach's cue: Near foot, near shoulder.

Bring: 4 cones, partner

Safety: No contact in this drill.

Breakdown and Buzz

Ages 7 and up · 6 min · Technical · field

The first step of every safe tackle: stop in a balanced breakdown and buzz your feet.

1. Jog 5 yards toward a cone.
2. Break down with feet wide, knees bent, chest up, eyes up.
3. Buzz your feet fast for 3 seconds.
4. Do 10 reps.

Coach's cue: Eyes up, feet alive.

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Shadow Tackle Shape

Ages 7 and up · 6 min · Technical · field

Practice the tackle shape in the air: step, sink the hips, shoot the arms up and through.

1. Start in a breakdown.
2. Step forward with one foot as you sink your hips.
3. Swing both arms up and through like you are hugging a big tree trunk.
4. Do 10 each side, slowly, then faster.

Coach's cue: Hips sink, arms rip up.

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Pillow Wrap and Squeeze

Ages 7 and up · 6 min · Technical · field

Kneel and practice wrapping and squeezing a soft pillow held by a parent: arms only, head to the side.

1. Kneel in front of a parent holding a big pillow upright.
2. Put your head to the side of the pillow, never in front.
3. Wrap both arms around it and squeeze for 2 seconds.
4. Do 10 each side.

Coach's cue: Head to the side, wrap and squeeze.

Bring: big pillow or soft bag, parent

Safety: Kneeling on a soft surface only. No running, no driving into the pillow. No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Eyes-Up Safe Position

Ages 7 and up · 8 min · Technical · indoors

Learn the safe body position alone, with no one to hit: eyes up, chest up, hips down, head to the side. Nothing here touches another player.

1. Stand in an athletic stance facing a mirror if you have one.
2. Bend your knees and hips, keeping your back flat and eyes up.
3. Step forward with your near foot and wrap your arms around an imaginary target, head to the side.
4. Freeze and check: eyes up, back flat. Do 3 sets of 8.

Coach's cue: See what you hit: eyes up, head to the side.

Bring: mirror (optional)

Safety: No partner and no contact: this is body position only.

Rolling Ring Tackles

Ages 14 and up · 12 min · Technical · field

Track and wrap a rolling ring to practice timing without contact on a person.

1. A partner rolls the ring across in front of you.
2. Track it, get your head to the side and wrap with both arms.
3. Drive your legs through and roll.
4. Do 8 each side.

Coach's cue: Eyes up, wrap and squeeze.

Bring: tackle ring or rolled pad, soft surface

Safety: Only with a coach, in a helmet and pads. Head up and to the side, never lead with the helmet. Bags and pads only; no live tackling in this drill, and never tackle a person at home.

Angle Fit on a Bag

Ages 14 and up · 12 min · Technical · field

Approach a bag from an angle and finish with shoulder contact and a wrap.

1. Start 5 yards from the bag at a 45 degree angle.
2. Close under control and buzz your feet.
3. Make shoulder contact with your head to the side and wrap.
4. Do 8 each shoulder.

Coach's cue: Shoulder to thigh pad, club and wrap.

Bring: stand-up bag, soft surface

Safety: Only with a coach, in a helmet and pads. Head up and to the side, never lead with the helmet. Bags and pads only; no live tackling in this drill, and never tackle a person at home.

Hip Drive and Rip on a Shield

Ages 14 and up · 10 min · Technical · field

Bags level: from a fit, drive your hips and rip your arms up through a shield.

1. Start in a fit with your shoulder on the shield and your head to the side.
2. Your partner holds the shield firmly.
3. On the call, shoot your hips and rip your arms up, moving the shield 1 yard.
4. Do 8 each shoulder.

Coach's cue: Hips through, eyes up.

Bring: hand shield, partner, coach

Safety: Only with a coach, in a helmet and pads. Hit the pad with your shoulder and hands, head up and to the side, never your helmet. The holder gives resistance, not a collision.

Inside-Out Leverage Shuffle

Ages 11 and up · 10 min · Tactical · court

Stay on the inside hip of a runner so they can only go toward the sideline; no contact.

1. Set a lane with a sideline cone line.
2. Your partner jogs and tries to cut back inside.
3. Shuffle to stay on their inside hip, a yard away.
4. Do 8 reps each side, then swap.

Coach's cue: Inside hip, force them out.

Bring: cones, partner

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Safe Roll Finish

Ages 11 and up · 10 min · Technical · court

Learn to roll safely over a shoulder so a fall never ends on your head or neck.

1. Kneel on a soft mat with your chin tucked.
2. Roll over one shoulder at an angle and come up on your knees.
3. Then try from a low crouch.
4. Do 6 each side.

Coach's cue: Chin tucked, roll the shoulder.

Bring: soft mat, coach

Safety: Only on a soft mat with a coach watching. Roll over the shoulder, never straight over the head.

Pursuit and Two-Hand Tag

Ages 14 and up · 12 min · Tactical · field

Chase a live runner and finish with a controlled two-hand touch on the hips.

1. Your partner runs a sideline path at 75 percent.
2. Take a pursuit angle that meets them ahead.
3. Break down and touch both hips with two hands.
4. Do 8 each side.

Coach's cue: Run to where they are going.

Bring: 4 cones, partner

Safety: Two-hand touch only. No hitting or pulling.

Open-Field Leverage

Ages 14 and up · 12 min · Tactical · field

Use the sideline as a helper and take away the cutback before fitting on a bag.

1. Set a 10-yard-wide lane with a bag at the end.
2. A partner jogs the lane then steps behind the bag.
3. Stay inside-out, close the space, then fit on the bag.
4. Do 8 reps each side.

Coach's cue: Inside-out, keep them going to the sideline.

Bring: 6 cones, partner, stand-up bag

Safety: Only with a coach, in a helmet and pads. Head up and to the side, never lead with the helmet. Bags and pads only; no live tackling in this drill, and never tackle a person at home.

Control Angle Tackle

Ages 14 and up · 12 min · Technical · court

Team practice at the Control level: fit and wrap a partner at the speed the coach sets, staying on your feet.

1. The coach sets a narrow lane and a walking or half speed.
2. Close with near foot, near shoulder, head up and to the side.
3. Fit, wrap and drive 2 steps, then stop; nobody goes to the ground.
4. Do 6 each shoulder.

Coach's cue: Near foot, near shoulder, eyes through.

Bring: full gear, cones, coach

Safety: For ages 11 and up (or your league's tackle age), only with a coach, in full gear, with a partner of similar size, at the speed the coach sets. No take-downs and no head contact. Never practice tackling a person at home.

Team Pursuit Drill

Ages 14 and up · 12 min · Tactical · field

Every defender takes the right angle to a runner heading for the sideline and finishes with a two-hand touch.

1. Defenders line up across the field.
2. A runner jogs toward a sideline cone.
3. Each defender takes an angle that meets the runner ahead of the cone.
4. Finish with a two-hand touch on the hips; do 6 reps.

Coach's cue: Take away the sideline, then close.

Bring: cones, team, coach

Safety: Two-hand touch only. Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Tackle Video Self-Check

Ages 14 and up · 10 min · Tactical · field

Watch your own bag or practice reps on video and check that your head is always up and to the side.

1. Have a coach or parent film your bag reps from the side.
2. Watch each rep slowly.
3. Check eyes up, head to the side, hips low, arms wrap.
4. Pick one thing to fix next practice.

Coach's cue: Check the head every rep.

Bring: phone video, coach or parent

Safety: Film only drills done with your coach. Only your own family or coach sees the video.

Carrying and Ball Security

Ages 7 and up · 10 min · Technical · field

Keep the ball tight while you change direction.

1. Tuck the ball with five points of contact: fingertips, forearm, bicep, chest, and elbow.
2. Weave through five cones at a jog.
3. Switch the ball to the outside arm on each turn.
4. Do 6 trips, then speed up.

Coach's cue: High and tight. Both hands in traffic.

Bring: football, cones

Wall Drive March

Ages 7 and up · 8 min · Physical · indoors

Learn the forward lean and knee drive of acceleration while holding a wall.

1. Lean into a wall with straight arms and a straight body.
2. Drive one knee up, then switch slowly.
3. Speed up to quick switches for 5 seconds.
4. Do 6 rounds with 30 seconds of rest.

Coach's cue: Straight line from head to heel.

Bring: wall or fence

Stance and Start

Ages 7 and up · 8 min · Physical · field

Fire out of your stance low and fast for the first five yards.

1. Get in a two-point or three-point stance on a line.
2. Explode out on a clap and sprint 5 yards.
3. Stay low for the first three steps.
4. Walk back; do 10 starts.

Coach's cue: Low and fast, push the ground back.

Bring: 2 cones

Safety: Warm up first. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Cone Weave Shuffle

Ages 7 and up · 8 min · Physical · field

Shuffle and weave through cones to learn quick, balanced feet.

1. Set 6 cones in a zigzag 3 yards apart.
2. Shuffle to each cone, staying low.
3. Touch the cone, then change direction.
4. Do 6 trips with 30 seconds of rest.

Coach's cue: Chest up, feet under you.

Bring: 6 cones

Falling Starts

Ages 7 and up · 8 min · Physical · field

Lean forward until you almost fall, then let your legs catch you and sprint ten yards.

1. Stand tall on a line with your feet together.
2. Lean your whole body forward like a tree tipping over.
3. When you feel yourself falling, drive your knees and sprint 10 yards.
4. Walk back and do 8 starts.

Coach's cue: Fall forward, then fast feet.

Bring: 2 cones

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Towel Tail Chase

Ages 7 and up · 8 min · Physical · field

A family chase game: tuck a towel in your waistband and keep it while a partner tries to grab it.

1. Mark a 10 by 10 yard box with cones.
2. Tuck a towel in the back of your waistband.
3. Run, dodge and change speed for 30 seconds while your partner chases.
4. Swap roles; play 6 rounds with a rest between.

Coach's cue: Change speed to escape.

Bring: small towel, cones, partner or parent

Safety: Grab the towel only, never the shirt or body. Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

A-Skip Rhythm

Ages 7 and up · 6 min · Technical · field

Learn sprint posture with a skip that lifts the knee and drives the foot down under you.

1. Skip forward, lifting one knee to hip height.
2. Pull the foot down so it lands under your hip.
3. Swing your arms from cheek to hip pocket.
4. Do 6 trips of 15 yards.

Coach's cue: Tall body, knee up, foot down.

Bring: line or cones

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Backpedal Basics

Ages 7 and up · 8 min · Technical · field

Defensive back footwork: move backward low and balanced with your eyes forward.

1. Start in a low stance with your weight over your toes.
2. Push off the front of your feet and step backward for 10 yards.
3. Keep your shoulders over your knees and your arms swinging.
4. Do 8 trips at an easy pace.

Coach's cue: Nose over toes, stay low.

Bring: 2 cones

Freeze and Go

Ages 7 and up · 8 min · Physical · field

A stop-and-start game: freeze in a ready stance on "freeze" and burst on "go".

1. Jog around a small cone box.
2. On "freeze", stop in a ready stance in two steps.
3. On "go", change direction and burst 3 steps.
4. Play for 6 minutes with breaks.

Coach's cue: Stop low and quick.

Bring: cones, parent or partner

Quick Line Hops

Ages 7 and up · 6 min · Physical · indoors

Fast, light feet: hop over a line side to side and front to back.

1. Stand beside a line on both feet.
2. Hop side to side over it for 10 seconds.
3. Then hop forward and back for 10 seconds.
4. Rest and do 5 rounds; count your hops.

Coach's cue: Light and quick, like the ground is hot.

Bring: line or tape

Safety: Land softly on two feet with knees over toes. Stop if your knees or ankles hurt.

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.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. 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.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. 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.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. 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.

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

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. 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.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. 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.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. 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.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. 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.

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.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. 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.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. 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.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. 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.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. 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.

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.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. 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.

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

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. 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.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. 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.

Short Sprints

Ages 11 and up · 12 min · Physical · field

Build explosive speed over 10 to 20 yards.

1. Set cones at 10 and 20 yards.
2. Start in a three-point or ready stance.
3. Sprint at full speed to the far cone, then walk back.
4. Do 8 sprints with full rest.

Coach's cue: Drive low, then rise.

Bring: cones

Safety: Warm up first. Stop if a muscle feels tight.

Pro Agility Shuttle

Ages 11 and up · 10 min · Physical · field

The classic 5-10-5 shuttle for quick change of direction.

1. Set three cones 5 yards apart in a line.
2. Start at the middle cone, sprint to one side, touch the line, sprint to the other, then finish through the middle.
3. Rest 45 seconds between runs.
4. Do 6 runs and track your time.

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

Bring: 3 cones, timer

Safety: Warm up first. Plant carefully.

Flying 10s

Ages 11 and up · 12 min · Physical · field

Build up speed, then hold top speed through a 10-yard zone.

1. Mark a 20-yard build-up and a 10-yard fly zone.
2. Accelerate smoothly through the build-up.
3. Run the fly zone as fast as you can stay relaxed.
4. Do 6 runs with 2 minutes of rest.

Coach's cue: Fast and relaxed, cheeks loose.

Bring: 4 cones

Safety: Warm up first. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

L-Drill (3 Cone)

Ages 11 and up · 12 min · Physical · field

The classic three-cone drill for tight turns and body control.

1. Set 3 cones in an L, 5 yards apart.
2. Sprint to the first cone and back.
3. Run around the second cone, figure-eight the third and finish.
4. Do 6 runs, alternating direction.

Coach's cue: Sink your hips into every turn.

Bring: 3 cones

Safety: Warm up first. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Seated Arm Drive

Ages 11 and up · 6 min · Technical · field

Fast arms make fast legs; sit down so you can focus on arm action only.

1. Sit tall on the ground with your legs straight.
2. Bend your elbows to about 90 degrees.
3. Swing your arms fast from shoulder to hip for 10 seconds.
4. Rest 30 seconds; do 6 rounds.

Coach's cue: Cheek to pocket, relaxed hands.

Build-Up Strides

Ages 11 and up · 10 min · Physical · field

Smoothly build from a jog to near top speed over 40 yards to practice relaxed fast running.

1. Mark 40 yards with cones every 10 yards.
2. Jog the first 10, run the next 10, stride fast through the last 20.
3. Walk back as your rest.
4. Do 6 strides.

Coach's cue: Smooth, not strained.

Bring: 4 cones

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Burst Through the Hole

Ages 11 and up · 10 min · Technical · field

Running back work: take a handoff, hit a gap between two cones and burst away.

1. Set two cones 2 yards apart, 5 yards in front of you, as the hole.
2. Take a handoff from your partner with your arms in a pocket.
3. Press the hole, then sprint 10 yards past it.
4. Do 8 each direction with the ball in the outside arm.

Coach's cue: Press it, then burst.

Bring: football, 4 cones, partner

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

W Drill Backpedal and Break

Ages 11 and up · 10 min · Technical · field

Backpedal, plant and break forward at angles in a W pattern.

1. Set 5 cones in a W shape about 5 yards apart.
2. Backpedal to the first cone, plant and break forward at an angle to the next.
3. Work through the whole W.
4. Do 6 trips with a rest between.

Coach's cue: Plant and drive, no false steps.

Bring: 5 cones

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Chalk Ladder In-and-Outs

Ages 11 and up · 8 min · Physical · field

Draw a ladder and step in and out of each box with quick feet.

1. Draw a ladder with 10 boxes on the ground.
2. Step in with both feet, then out to the side with both feet.
3. Work down the ladder, then go back facing the other way.
4. Do 8 trips.

Coach's cue: Small steps, arms working.

Bring: chalk or tape

Bag Step-Overs

Ages 11 and up · 10 min · Physical · pool

Linebacker footwork: shuffle over low obstacles while your eyes stay on a partner.

1. Lay 4 noodles or low bags a yard apart.
2. Shuffle sideways over them, knees up, without looking down.
3. Watch your partner, who points the direction to go next.
4. Do 8 trips.

Coach's cue: Eyes up, feet find the gaps.

Bring: 4 pool noodles or low bags

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.

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

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. 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.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. 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.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. 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.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. 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.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. 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.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. 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.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. 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.

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.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. 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.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. 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.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. 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.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. 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.

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.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. 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.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. 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.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. 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.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. 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.

Timed 40-Yard Dash

Ages 14 and up · 15 min · Physical · field

Time your 40 and try to beat your own best with full recovery between runs.

1. Mark 40 yards on flat ground.
2. A partner starts the watch on your first movement.
3. Rest 3 minutes between runs.
4. Run 3 and record your best.

Coach's cue: Drive for ten, stand tall, finish through the line.

Bring: 2 cones, stopwatch

Safety: Warm up first. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Partner Resisted Starts

Ages 14 and up · 12 min · Physical · field

Push against light resistance to build a more powerful first step.

1. A partner holds a towel or band around your waist from behind.
2. Drive forward for 10 yards against light resistance.
3. They let go on the next rep so you sprint free for 15 yards.
4. Do 4 resisted and 4 free.

Coach's cue: Big pushes, body leaning forward.

Bring: towel or band, partner

Safety: Light resistance only. The partner lets go gently.

Mirror Dodge

Ages 14 and up · 10 min · Physical · field

Stay in front of a moving partner, reacting instead of following a pattern.

1. Face your partner between cones 5 yards apart.
2. They shuffle side to side trying to lose you.
3. Mirror them for 8 seconds.
4. Rest 40 seconds; swap roles; do 6 rounds.

Coach's cue: Eyes on the hips, not the head.

Bring: 2 cones, partner

Reactive Cut and Sprint

Ages 14 and up · 12 min · Physical · field

Sprint forward, then cut hard to the side your partner points.

1. Sprint 8 yards at a cone.
2. Your partner points left or right at the last moment.
3. Plant and sprint 5 yards that way.
4. Do 10 reps with full rest.

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

Bring: 4 cones, partner

Safety: Warm up first. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Ball Get-Off

Ages 14 and up · 10 min · Tactical · field

Defensive line work: move on the ball, not on a voice, and win the first two steps.

1. Get in your stance across from a partner holding the ball on the ground.
2. Your partner calls fake counts and then moves the ball.
3. Explode on the ball movement only and sprint 5 yards.
4. Do 12 starts; count how many you moved on the ball.

Coach's cue: Eyes on the ball, not the voice.

Bring: football, partner

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Curved Speed Runs

Ages 14 and up · 12 min · Physical · field

Hold speed on a curve, like a pursuit angle or a sweep that bends upfield.

1. Set cones in a wide arc about 30 yards long.
2. Accelerate into the curve and lean slightly in.
3. Keep your feet under you and finish straight for 10 yards.
4. Do 6 runs, 3 each way, with 90 seconds of rest.

Coach's cue: Lean in, drive the outside arm.

Bring: 6 cones

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Hill Accelerations

Ages 14 and up · 12 min · Physical · field

Short runs up a gentle hill build a strong forward lean and powerful pushes.

1. Find a gentle grass hill about 15 yards long.
2. Sprint up with a forward lean and big arm swings.
3. Walk all the way down as your rest.
4. Do 6 to 8 runs, stopping if your form fades.

Coach's cue: Push the hill away.

Bring: gentle grass hill

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Hip Turn and Run

Ages 14 and up · 10 min · Technical · field

Defensive back work: open your hips without a false step and run with a receiver.

1. Backpedal facing your partner.
2. When they point, open your hips that way and sprint 10 yards.
3. Keep your eyes back on your partner as you run.
4. Do 10 turns, 5 each side.

Coach's cue: Open the gate, then run.

Bring: cones, partner

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Jump Cut in a Lane

Ages 14 and up · 10 min · Technical · court

Running back work: a lateral hop that moves you a full gap while you stay square.

1. Set a 5-yard-wide lane with a cone in the middle as a defender.
2. Run at the cone with the ball tucked.
3. Hop sideways to the next lane, land balanced and go upfield.
4. Do 8 cuts each side.

Coach's cue: Stay square, land ready to run.

Bring: football, 6 cones

Safety: Land softly on two feet with knees over toes. Stop if your knees or ankles hurt.

Four Corner React

Ages 14 and up · 10 min · Physical · field

React to a called number and attack that corner with the right footwork.

1. Set 4 numbered cones in a 5-yard square around you.
2. Your partner calls a number.
3. Sprint, shuffle or backpedal to it, then back to the middle.
4. Do 6 sets of 4 calls with rest.

Coach's cue: Hear it, see it, go.

Bring: 4 numbered cones, partner

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

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.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. 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.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. 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.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. 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.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. 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.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. 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.

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

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. 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.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. 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.

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.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. 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.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. 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.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. 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.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. 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.

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.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. 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.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. 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.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. 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.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. 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.

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

Bodyweight Strength Circuit

Ages 7 and up · 12 min · Physical · indoors

Build strength with push-ups, squats, lunges and a plank.

1. Do 10 push-ups with a straight back.
2. Do 15 slow bodyweight squats.
3. Do 10 lunges on each leg, then hold a plank for 30 seconds.
4. Rest one minute and repeat twice.

Coach's cue: Good form beats more reps.

Bring: mat

Safety: Keep your back flat and stop if anything hurts.

Wall Sit Holds

Ages 7 and up · 6 min · Physical · indoors

Build leg strength for a low, powerful stance by holding a seated position.

1. Slide your back down a wall until your thighs are level.
2. Keep your knees over your ankles.
3. Hold for 20 to 30 seconds.
4. Rest 40 seconds; do 5 holds.

Coach's cue: Back flat, breathe steadily.

Bring: wall

Bear Crawl Trips

Ages 7 and up · 6 min · Physical · field

Crawl on hands and feet to build the shoulders and core that hold a low stance.

1. Get on hands and feet with knees just off the ground.
2. Crawl forward 10 yards with a flat back.
3. Crawl backward to the start.
4. Rest and do 5 trips.

Coach's cue: Flat back, knees low.

Bring: 2 cones

Bridge Marches

Ages 7 and up · 6 min · Physical · field

Strong hips power every start and block; lift your hips and march in place.

1. Lie on your back with knees bent and feet flat.
2. Lift your hips until your body is a straight ramp.
3. March, lifting one foot then the other, for 10 steps.
4. Rest and do 4 sets.

Coach's cue: Hips high and level.

Bring: mat or grass

Safety: Use only your body weight or a light load. Good form beats more reps; stop if anything 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.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. 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.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. 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.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. 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.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. 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.

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

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. 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.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. 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.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. 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.

Push-Up Ladder

Ages 11 and up · 10 min · Physical · field

Climb from 1 to 6 push-ups and back down with strict form.

1. Do 1 push-up, rest 10 seconds, then 2, and so on up to 6.
2. Come back down the ladder.
3. Keep your body in a straight line.
4. Drop to your knees to keep good form if needed.

Coach's cue: Chest to the ground, body like a board.

Split Squats

Ages 11 and up · 10 min · Physical · indoors

Single-leg strength for driving out of cuts and off the line.

1. Stand in a long stride stance.
2. Lower your back knee toward the ground and drive back up.
3. Do 8 reps, then switch legs.
4. Do 3 sets each leg.

Coach's cue: Front knee tracks over your toes.

Safety: Stop if your knees hurt.

Squat Form to a Box

Ages 11 and up · 10 min · Physical · field

Learn a safe squat pattern by sitting back to a box and standing up tall.

1. Stand in front of a sturdy box, feet shoulder-width.
2. Sit back until you lightly touch the box.
3. Drive up through your whole foot to stand tall.
4. Do 3 sets of 10 with a rest between.

Coach's cue: Chest up, knees follow your toes.

Bring: sturdy box or bench

Safety: Use only your body weight or a light load. Good form beats more reps; stop if anything hurts.

Low Bar Rows

Ages 11 and up · 10 min · Physical · field

Pulling strength balances all the pushing in this sport and protects your shoulders.

1. Hang under a sturdy low bar with your heels on the ground.
2. Keep your body straight like a plank.
3. Pull your chest to the bar, then lower slowly.
4. Do 3 sets of 6 to 10.

Coach's cue: Squeeze your shoulder blades.

Bring: low playground bar or sturdy rail

Safety: Use only your body weight or a light load. Good form beats more reps; stop if anything 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.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. 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.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. 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.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. 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.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. 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.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. 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.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. 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.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. 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.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. 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.

Partner Drive Push

Ages 14 and up · 12 min · Physical · field

Drive a partner holding a pad backward with short, powerful steps.

1. Your partner holds a pad at chest height and gives steady resistance.
2. Fit your hands inside and drive for 5 yards.
3. Keep your feet moving in short steps.
4. Do 6 drives each with full rest.

Coach's cue: Low pads, fast feet, hands inside.

Bring: blocking pad or shield, partner

Safety: Only with a coach, in a helmet and pads, with a partner your size. Keep your head up. The pad holder gives resistance, not a collision.

Plank and Carry Circuit

Ages 14 and up · 15 min · Physical · field

Build the core and grip strength that holds up late in a game.

1. Hold a front plank for 30 seconds.
2. Carry a bag in each hand for 30 yards, standing tall.
3. Hold a side plank for 20 seconds each side.
4. Rest 1 minute; do 4 rounds.

Coach's cue: Ribs down, shoulders back.

Bring: 2 weighted bags or backpacks

Safety: Choose a weight you can carry with a straight back.

Single-Leg Hinge Reaches

Ages 14 and up · 10 min · Physical · field

Balance and back-of-leg strength that help protect hamstrings when you sprint.

1. Stand on one leg with a soft knee.
2. Hinge forward and reach toward a cone while your free leg goes back.
3. Return to tall with control.
4. Do 3 sets of 8 on each leg.

Coach's cue: Long line from head to heel.

Bring: cone

Safety: Use only your body weight or a light load. Good form beats more reps; stop if anything hurts.

Farmer Carry Walks

Ages 14 and up · 10 min · Physical · field

Walk tall carrying a light load in each hand to build grip and a strong trunk.

1. Pick up a light jug or bag in each hand, chest up.
2. Walk 20 yards with slow, even steps.
3. Set them down with a flat back and rest 30 seconds.
4. Do 6 trips.

Coach's cue: Tall chest, slow steps.

Bring: 2 water jugs or light bags

Safety: Use only your body weight or a light load. Good form beats more reps; stop if anything 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.

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

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. 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.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. 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.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. 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.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. 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.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. 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.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. 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.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. 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.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. 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.

Playbook Flashcards

Ages 7 and up · 10 min · Tactical · field

Know your job and your assignment on every play.

1. Write each play name on a card.
2. Flip a card and say your assignment out loud.
3. Check it against the playbook.
4. Do not stop until you get every card right.

Coach's cue: Know your job and everyone around you.

Bring: playbook or notes

Know Your Alignment

Ages 7 and up · 8 min · Tactical · field

Learn where you line up on each formation without having to think.

1. Use cones to mark the ball and the line of scrimmage.
2. A partner calls a formation.
3. Jog to your spot and get in your stance.
4. Do 15 calls.

Coach's cue: Find your landmark first.

Bring: cones

What Down Is It?

Ages 7 and up · 6 min · Tactical · field

Learn downs and yards to go with a simple family quiz game.

1. A parent says what happened on a play, like "gained 4 yards on first and 10".
2. You say the new down and distance.
3. Add penalties and first downs as you get better.
4. Do 15 questions.

Coach's cue: Know the down before every play.

Bring: paper, pencil

Walk the Field

Ages 7 and up · 8 min · Tactical · field

Learn the field: yard lines, hash marks, sidelines and end zones.

1. Walk the field with a parent or coach.
2. Name each part you stand on: hash, numbers, goal line.
3. Jog to a spot when someone calls it.
4. Finish by showing where the line of scrimmage is.

Coach's cue: Know your landmarks.

Bring: field or park, cones

Play to the Whistle

Ages 7 and up · 8 min · Tactical · field

Good players keep going until the whistle and stop right away when it blows.

1. Jog or run a route between cones.
2. Keep moving until the whistle sounds.
3. Stop under control and look for the ball.
4. Do 12 reps with the whistle at different times.

Coach's cue: Go to the whistle, stop on it.

Bring: whistle, cones

Snap Count Focus

Ages 7 and up · 8 min · Tactical · indoors

Move only on the right word in the cadence, the focus that keeps you onside and alert.

1. Get in your stance. A grown-up picks the go word, for example "two".
2. They call a cadence: "Ready, set, hut, two".
3. Take one quick step on the go word only; stay still on any other word.
4. Do 15 calls and count clean starts.

Coach's cue: Ears first, feet second.

Bring: grown-up to call

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

Pre-Snap Reads

Ages 11 and up · 10 min · Tactical · field

Learn to read the defense or offense before the snap.

1. Watch a game clip and pause before the snap.
2. Note the formation and where players line up.
3. Say what you think will happen, then play the clip.
4. Write down what you got right.

Coach's cue: See it before it happens.

Bring: game video, notebook

Key Read Walkthrough

Ages 11 and up · 12 min · Tactical · field

Watch one player (your key) and take the right first step.

1. Your partner plays your key and shows run or pass at walking speed.
2. Call out "run" or "pass".
3. Take your correct first two steps.
4. Do 20 reps, speeding up as you get them right.

Coach's cue: Eyes on the key, feet follow.

Bring: cones, partner

Spot the Formation

Ages 11 and up · 10 min · Tactical · field

Count receivers each side and find the strength of a formation before the snap.

1. Your partner sets up an offense with bottle caps or cones.
2. Count the receivers on each side.
3. Call out the strong side and where the running back is.
4. Do 15 formations.

Coach's cue: Count, then call it.

Bring: cones or bottle caps, partner

Name the Gaps

Ages 11 and up · 10 min · Tactical · field

A no-contact walk-through: learn the gaps between linemen and which one is yours on a run play.

1. Lay cones for a center, guards, tackles and a tight end.
2. Your partner calls a gap letter and a side.
3. Step to that gap and get in your stance.
4. Do 20 calls, faster as you learn them.

Coach's cue: Find your gap first.

Bring: cones, partner

Zone or Man?

Ages 11 and up · 10 min · Tactical · field

Receiver and defender work: watch the defender and tell if they follow a player or guard an area.

1. One partner runs a route at walking pace.
2. The other either follows them or stays in an area.
3. You watch and call "zone" or "man" within 3 seconds.
4. Do 15 reps and swap jobs.

Coach's cue: Watch the defender, not the runner.

Bring: cones, 2 partners

Down and Distance Decisions

Ages 14 and up · 12 min · Tactical · field

Practice thinking like a coach: what is the smart play in this situation?

1. A partner calls a down, distance, score and time.
2. Say what the offense and defense should expect.
3. Explain your own job on that play.
4. Do 12 situations and write down any you got wrong.

Coach's cue: Know the situation before the snap.

Bring: notebook

See Ball and Man

Ages 14 and up · 12 min · Tactical · field

Keep the ball and your assignment in view at the same time.

1. Stand so you can see both a partner with a ball and the player you cover.
2. They move; adjust your position to keep both in sight.
3. Break on the ball when it is thrown.
4. Do 12 reps.

Coach's cue: Head on a swivel, feet under control.

Bring: football, 2 partners

Two-Minute Clock Plan

Ages 14 and up · 12 min · Tactical · field

Think like a quarterback at the end of a half: use the clock, sidelines and timeouts well.

1. A partner gives you a score, time left, field spot and timeouts.
2. Say which plays you would call and why.
3. Explain when to get out of bounds or spike the ball.
4. Do 8 situations and note what you learned.

Coach's cue: Clock is a teammate.

Bring: notebook

Tendency Chart

Ages 14 and up · 15 min · Tactical · field

Watch a game with a parent and chart what a team likes to do on each down.

1. Draw a chart with downs down the side and run or pass across the top.
2. Mark each play you see.
3. After a quarter, look for patterns.
4. Say what you would expect next time.

Coach's cue: Patterns tell the story.

Bring: notebook, game video

Coverage Rotation Walkthrough

Ages 14 and up · 12 min · Tactical · field

Team practice: walk through how the defense shifts after the snap so every player knows their area.

1. Set cones for receivers and defenders.
2. The coach calls a coverage and a motion.
3. Walk to your new area and say who you help.
4. Do 10 walkthroughs, then speed up to a jog.

Coach's cue: Talk it out, every rep.

Bring: cones, 3 or more teammates

Stance Hold Game

Ages 7 and up · 6 min · Technical · field

Hold a balanced two-point stance while a parent gently checks your balance.

1. Feet shoulder-width, knees bent, back flat, eyes up.
2. Hold for 10 seconds while your parent checks your shape.
3. They give a gentle push on a shoulder; stay balanced.
4. Do 8 holds, then try a three-point stance.

Coach's cue: Flat back, weight on the balls of your feet.

Bring: partner or parent

Safety: No contact in this drill beyond a parent's gentle hand on your shoulder: gentle pushes only, never a shove.

Blocking Stance and Start

Ages 7 and up · 8 min · Technical · indoors

Learn a balanced blocking stance and a short, quick first step, on air with nobody in front of you.

1. Set your feet shoulder-width apart on a line, knees bent, back flat.
2. On "go", take one short step with your play-side foot without standing up.
3. Freeze and check: back flat, eyes up, hands ready at your chest.
4. Do 12 starts, 6 to each side.

Coach's cue: Short first step, stay low.

Bring: line or tape

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Hands Up Shape

Ages 7 and up · 6 min · Technical · field

Shoot your hands up to a target spot on air to learn where a blocker's hands go: inside, thumbs up.

1. Your partner holds two hands up at chest height, a big step away, as a target.
2. From your stance, shoot your hands up toward the target without touching it.
3. Thumbs up, elbows in, head up.
4. Do 15 reps, then switch roles.

Coach's cue: Hands inside, thumbs up.

Bring: partner or parent

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

First Step Race

Ages 7 and up · 6 min · Technical · field

Race a partner off the line on a clap, staying low for three steps before you rise.

1. Line up side by side in your blocking stance, cones 3 big steps ahead.
2. On a clap, take three short, low steps to the cone.
3. Whoever stays lowest and gets there first wins the rep.
4. Do 10 races.

Coach's cue: Low for three steps.

Bring: 2 cones

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Hands-Inside Punch on a Pad

Ages 14 and up · 10 min · Technical · field

Blocking starts with the hands: punch both hands inside the chest of a pad with thumbs up.

1. Your partner holds a pad at chest height and stands still.
2. From your stance, step and punch both hands into the pad, thumbs up and elbows in.
3. Lock out your arms and hold for 2 seconds.
4. Do 12 punches, resetting each time.

Coach's cue: Thumbs up, elbows tight, eyes up.

Bring: hand shield or pad, partner

Safety: Only with a coach, in a helmet and pads. Hit the pad with your shoulder and hands, head up and to the side, never your helmet. The holder gives resistance, not a collision.

Kick Slide Footwork

Ages 11 and up · 10 min · Technical · field

The pass-blocking kick slide on air: back and out with the outside foot, slide with the inside one, hands ready.

1. Start in a two-point stance at a cone.
2. Kick your outside foot back and out, then slide the inside foot the same distance.
3. Keep your feet apart and your chest up for 3 kicks to the next cone.
4. Do 8 trips each side.

Coach's cue: Kick, slide, never cross your feet.

Bring: 3 cones

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Pull and Turn Up

Ages 11 and up · 10 min · Technical · field

A lineman's pull on air: open, run flat along the line and turn up through a hole made of cones.

1. From your stance, open your hip and step back slightly toward the play side.
2. Run flat behind a line of cones.
3. Turn up through the hole between two cones, with your eyes inside.
4. Do 8 pulls each way.

Coach's cue: Open, run flat, turn up square.

Bring: 4 cones

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Mirror Block Footwork

Ages 11 and up · 10 min · Technical · field

Stay in front of a partner who shuffles side to side, with your hands ready and no contact.

1. Stand a big step from your partner between two cones 4 steps apart.
2. Your partner shuffles left and right; mirror them with short slides.
3. Keep your hips square to them and your hands up at your chest.
4. Do 6 rounds of 15 seconds.

Coach's cue: Stay square, stay in front.

Bring: 2 cones, partner

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Drive Block Fit and Finish

Ages 14 and up · 12 min · Technical · field

Offensive line work at the Bags level: fit on a shield and drive it with short, choppy steps.

1. Start in a fit position with hands inside the shield and hips low.
2. On the coach call, drive for 3 yards with short steps.
3. Keep your head up and to the side and your back flat.
4. Do 8 drives with full rest.

Coach's cue: Hands inside, hips under, feet chop.

Bring: blocking shield, partner, coach

Safety: Only with a coach, in a helmet and pads. Hit the pad with your shoulder and hands, head up and to the side, never your helmet. The holder gives resistance, not a collision.

Pass Set Mirror

Ages 14 and up · 10 min · Technical · field

Pass protection footwork: kick-slide to mirror a rusher with hands ready, no contact.

1. Stand in a two-point stance across from a partner 3 yards away.
2. Your partner walks then jogs an outside path.
3. Kick-slide to stay between them and the cone behind you, hands up and ready.
4. Do 10 reps each side.

Coach's cue: Kick, slide, never cross your feet.

Bring: cones, partner

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Combo Block Walk-Through

Ages 14 and up · 12 min · Tactical · field

Two blockers learn a double-team and the moment one comes off to the next level, at walking pace with no contact.

1. Two cones are the defenders: one on the line, one behind it.
2. You and a partner step together toward the first cone, hips touching.
3. On the coach call, one of you comes off to the second cone.
4. Walk through 10 reps, switching sides.

Coach's cue: Hip to hip, eyes on the second level.

Bring: 4 cones, 2 partners

Safety: No contact in this drill; any contact work is only with a coach. Head up and to the side, eyes on the target. Never lead with your head.

Fit and Drive on a Stand-Up Bag

Ages 14 and up · 12 min · Technical · field

Fit on a stand-up bag with hands inside and drive it a few yards with short steps, rated on technique only.

1. Start in your stance a short step from the bag.
2. Step and fit: hands inside, head up and to the side, hips low.
3. Drive the bag 3 yards with short, choppy steps.
4. Do 8 fits with full rest; the coach rates your form, not how hard you hit.

Coach's cue: Fit first, then feet.

Bring: stand-up bag, coach

Safety: Only with a coach, in a helmet and pads. Hit the pad with your shoulder and hands, head up and to the side, never your helmet. The holder gives resistance, not a collision.