Free drill library · Football

At-home football drills for 14 year olds and older: lineman

This is a free sample week of at-home football training for 14 year olds and older, for a lineman: 3 of the 7 plans SSTracker has for this group, each 13 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

Body-weight strength 13 minutes

  1. Push-ups · 3 min
    Straight body, lower slowly
  2. Walking lunges · 4 min
    Knee over toe, tall chest
  3. Plank holds · 3 min
    Breathe, hold the line
  4. Broad jump and stick · 3 min
    Land soft and hold

Session 2

Lineman: Reaction Ball Catch 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Reaction Ball Catch · 5 min
    Ready hands, quick feet. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
  3. Down and Distance Decisions · 5 min
    Know the situation before the snap.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Lineman: Down and Distance Decisions 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Down and Distance Decisions · 5 min
    Know the situation before the snap.
  3. Pursuit and Two-Hand Tag · 5 min
    Run to where they are going. Safety: Two-hand touch only. No hitting or pulling.
  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

Reaction Ball Catch

Ages 13 and up · 10 min

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.

Down and Distance Decisions

Ages 14 and up · 12 min

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

Pursuit and Two-Hand Tag

Ages 14 and up · 12 min

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.

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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