Free drill library · Football

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

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

Eyes downfield 14 minutes

  1. Five-step drop and hitch · 5 min
    Eyes up the field the whole time
  2. Throw to the open target a parent points to · 5 min
    Read, set your feet, throw
  3. Move in the pocket, throw on balance · 4 min
    Short steps, keep the ball high

Session 2

Quarterback: Single-Leg Catch and Hold 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Single-Leg Catch and Hold · 5 min
    Stable leg, soft hands. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
  3. Pass Set Mirror · 5 min
    Kick, slide, never cross your feet. 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.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Quarterback: Pass Set Mirror 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Pass Set Mirror · 5 min
    Kick, slide, never cross your feet. 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.
  3. Carioca Rhythm Run · 5 min
    Hips turn, shoulders square. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
  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

Single-Leg Catch and Hold

Ages 13 and up · 10 min

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.

Pass Set Mirror

Ages 14 and up · 10 min

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.

Carioca Rhythm Run

Ages 13 and up · 8 min

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.

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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