At-home football drills for 11 to 13 year olds: receiver

This is a free sample week of at-home football training for 11 to 13 year olds, for a receiver: 3 of the 7 plans SSTracker has for this group, each 13 to 14 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 11 to 13 year olds

Session 1

Route basics 13 minutes

Run routes with no ball · 4 min
Sharp cut, then eyes back to the passer
Five-yard curl and slant catches · 6 min
Catch with your hands away from your body
Tuck and turn upfield · 3 min
Secure the ball first, then go

Session 2

Receiver: Over-the-Shoulder Catches 14 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Over-the-Shoulder Catches · 5 min
Late hands, eyes to the tuck.
Gradual Build-Up Runs · 5 min
Fast and loose, not tight and hard. Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Receiver: Comeback Route Catches 14 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Comeback Route Catches · 5 min
Come back to the ball. Safety: Use a clear, soft area and throw at a speed your partner can handle.
Wall Lean Drives · 5 min
Straight line, push the ground back. Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.
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

Over-the-Shoulder Catches

Ages 11 and up · 12 min

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

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

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

Bring: football, partner

Gradual Build-Up Runs

Ages 10 to 14 · 10 min

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

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

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

Bring: cones

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

Comeback Route Catches

Ages 11 and up · 10 min

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

Jog 8 yards up the field.
Plant, turn back toward your partner and come to the ball.
Catch with your hands out in front and tuck it.
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.

Wall Lean Drives

Ages 9 to 14 · 8 min

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

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

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

Bring: wall

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

Safety for ages 11 to 13

Plans for this age group use beginner and developing drills only. Advanced drills open from age 13 in the app.
Tackle-football contact drills are never shown under 14; younger players keep flag and non-contact fundamentals.
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)