Free drill library · Football

At-home football drills for 14 year olds and older

This is a free sample week of at-home football training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 12 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of football for 14 year olds and older

Session 1

Heads-up form, no contact 13 minutes

  1. Breakdown and buzz feet · 3 min
    Short steps, chest up
  2. Shadow form fit in the air, no contact · 5 min
    Head up and to the side, eyes see what you hit
  3. Angle pursuit to a cone · 5 min
    Take the angle, arrive under control

Session 2

Start fast 12 minutes

  1. Dynamic warm-up · 3 min
    Skips, leg swings, high knees
  2. 10-yard starts x 8 · 6 min
    Full rest between, quality over quantity
  3. Walk and stretch · 3 min
    Bring the heart rate down

Session 3

Speed: Five-Ten-Five Technique Rehearsal 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Five-Ten-Five Technique Rehearsal · 5 min
    Low turn, push off the outside foot. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
  3. Push-Up and Band Row Pairs · 5 min
    Push tall, pull shoulders back. Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 football plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Dynamic Warm-Up

Ages 7 and up · 6 min

Get your body ready before practice or a game.

  1. Jog 1 minute, then high knees and butt kicks.
  2. Leg swings and arm circles.
  3. Walking lunges with a twist.
  4. Five easy jumps.

Coach's cue: Start easy, finish ready.

Five-Ten-Five Technique Rehearsal

Ages 13 and up · 12 min

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.

Push-Up and Band Row Pairs

Ages 13 and up · 12 min

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.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: football

  • Helmet fitted by a coach, mouthguard and full pads for any contact.
  • A cup and well-fitted cleats.
  • Tackling and blocking contact only with a coach, in a helmet and pads. Never practise tackling at home.
  • Tackle with the head up and out of contact (shoulder tackle). Never lead with the helmet.
  • Full-contact practice is capped (USA Football: 30 minutes a day, 120 a week). Many experts advise flag before 14.
  • Hot preseason: 14 days to get used to heat and gear, water at every break, stop on dizziness or headache.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 28 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Football: governing bodies, safety and development (8)
Youth athletic development and safety (20)

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