Soccer drills for kids

Juggling

Ages 7 and up · 10 min · Technical · field

Keep the ball in the air with only your feet and thighs to build touch.

1. Drop the ball onto your dominant foot and juggle it.
2. Count touches; aim to beat your record.
3. Add the other foot, then thighs.
4. Do 5 attempts and record your best.

Coach's cue: Small, soft touches. Eyes on the ball.

Bring: soccer ball

First Touch

Ages 7 and up · 10 min · Technical · field

Control passes with the inside of your foot so the ball stays close.

1. Pass the ball against a wall.
2. Receive with the inside of your foot and cushion it to a stop.
3. Alternate feet every 10 reps.
4. Do 40 touches.

Coach's cue: Cushion the ball as if catching an egg.

Bring: soccer ball, wall

Sharks and Minnows

Ages 7 and up · 10 min · Tactical · field

A team game where dribblers try to cross the grid while sharks try to poke the ball away.

1. Mark a 20 by 15 yard grid.
2. Minnows dribble from one end to the other.
3. Sharks in the middle poke balls out with their feet; a minnow who loses a ball becomes a shark helper.
4. Play several rounds so everyone gets turns as a shark.

Coach's cue: Keep the ball close and look for space.

Bring: soccer balls, 4 cones, 4 or more players

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

Toe Taps and Sole Rolls

Ages 7 and up · 6 min · Technical · indoors

Fast foot taps and sole rolls build touch for tight spaces.

1. Tap the top of the ball with alternate soles for 30 seconds.
2. Roll the ball side to side under your sole for 30 seconds.
3. Rest 30 seconds.
4. Do 4 rounds and count taps in your best round.

Coach's cue: Light feet, stay on your toes.

Bring: soccer ball

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.

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.

Cone Dribbling

Ages 11 and up · 10 min · Technical · field

Weave through cones using both feet and quick changes of direction.

1. Set 6 cones in a line, 3 feet apart.
2. Dribble through using the inside and outside of both feet.
3. Go back and forth 6 times.
4. Speed up as you stay in control.

Coach's cue: Close touches, head up between cones.

Bring: soccer ball, 6 cones

Inside-Outside Weave

Ages 11 and up · 10 min · Technical · field

Use the inside and outside of one foot to weave tightly through cones.

1. Set 8 cones 2 feet apart.
2. Weave using only your right foot, inside then outside.
3. Come back using only your left foot.
4. Do 6 trips each foot.

Coach's cue: One touch per cone, knees bent.

Bring: soccer ball, 8 cones

Hook Turn and Drag-Back

Ages 11 and up · 10 min · Technical · field

Learn two turns that take the ball away from a defender behind you.

1. Dribble at a cone 10 yards away.
2. Fake a pass, then hook the ball behind your standing leg and go the other way.
3. On the next rep, drag the ball back with your sole and turn.
4. Do 10 of each turn on each foot.

Coach's cue: Sell the fake, then explode away.

Bring: soccer ball, 2 cones

Dribble Into the End Zone

Ages 11 and up · 12 min · Tactical · field

Beat a partner and stop the ball in an end zone to score.

1. Mark a 10 by 15 yard area with an end zone at each end.
2. Your partner passes to you and walks out to defend.
3. Dribble past them and stop the ball in their end zone.
4. Play 10 rounds each, then speed up to a jog.

Coach's cue: Attack their front foot.

Bring: soccer ball, 4 cones, partner

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

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.

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.

Scissors and Stepover

Ages 14 and up · 12 min · Technical · field

Sell a fake at speed, then burst away with the outside of the other foot.

1. Dribble at a cone as if it were a defender.
2. Do a scissors or stepover one yard before it.
3. Push the ball away with the outside of the other foot and sprint 5 yards.
4. Do 12 reps to each side.

Coach's cue: Drop your shoulder to sell it, then accelerate.

Bring: soccer ball, 4 cones

1v1 to the End Line

Ages 14 and up · 12 min · Tactical · field

Beat a live defender and dribble over the line under control.

1. Mark a 10 by 15 yard channel.
2. Attack the defender and try to stop the ball on the end line.
3. Change speed and direction to unbalance them.
4. Swap roles each rep; do 10 attacks.

Coach's cue: Attack the front foot, then change pace.

Bring: soccer ball, 4 cones, partner

Safety: No slide tackles in this drill.

Change of Pace Dribbling

Ages 14 and up · 12 min · Technical · field

Slow a defender down, then accelerate past them with a big touch into space.

1. Dribble slowly toward a cone 10 yards away.
2. Two yards before it, make a sharp touch past it.
3. Accelerate hard for 10 more yards.
4. Do 12 reps and rest 30 seconds between them.

Coach's cue: Slow, slow, then explode.

Bring: soccer ball, 4 cones

Safety: Warm up first and run on grass or a flat, dry surface. Walk back between reps and stop if anything hurts. On hot days drink water and rest in the shade; if you hear thunder, go inside.

Two-Gate Dribble Channel

Ages 14 and up · 14 min · Tactical · field

Dribble through a channel guarded by two defenders standing in separate gates.

1. Mark a 30-yard channel with two cone gates in it.
2. A defender guards each gate.
3. Beat the first, keep control, then beat the second.
4. Do 8 runs, then rotate roles.

Coach's cue: Beat one, find space, beat the next.

Bring: soccer ball, 6 cones, 2 partners

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

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.

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.

Inside-Foot Finishing

Ages 7 and up · 10 min · Technical · field

Score by passing the ball into the corner with the inside of your foot.

1. Place the ball 8 yards from goal.
2. Step beside it and pass it firmly into one corner.
3. Take 10 with each foot.
4. Count how many go inside the post.

Coach's cue: Pick your corner before you strike.

Bring: soccer ball, goal or 2 cones

Laces Strike Basics

Ages 7 and up · 10 min · Technical · field

Learn to strike a still ball cleanly with your laces and a locked ankle.

1. Set the ball 6 yards from a wall.
2. Point your toe down and lock the ankle.
3. Strike the middle of the ball and land on your kicking foot.
4. Do 20 strikes, 10 each foot.

Coach's cue: Toe down, knee over the ball.

Bring: soccer ball, wall or goal

Knock Down the Cones

Ages 7 and up · 8 min · Technical · field

Shoot along the ground to knock over cones, like bowling with your feet.

1. Stand 6 yards from a row of 6 cones or empty bottles.
2. Plant beside the ball and strike with the inside of your foot.
3. Count how many you knock over in 10 shots.
4. Reset the cones and try with your other foot.

Coach's cue: Look, plant, strike through the middle.

Bring: soccer ball, 6 cones or plastic bottles

Safety: Make sure no one is standing in front of the goal or the wall before you strike.

Dribble In and Score

Ages 7 and up · 10 min · Technical · court

Dribble toward a small goal and finish with a calm pass into the net.

1. Start 15 yards from a small goal.
2. Dribble in with small touches.
3. When you are close, pass the ball into the goal.
4. Do 12 runs, half with each foot.

Coach's cue: Get close, then pass it in.

Bring: soccer ball, small goal or 2 cones

Safety: Make sure no one is standing in front of the goal or the wall before you strike.

Plant-Foot Balance

Ages 7 and up · 8 min · Technical · indoors

Step in, plant beside the ball and swing your kicking leg through slowly without touching the ball, holding your balance at the finish.

1. Set the ball (or a shoe) in front of you.
2. Step in and plant your standing foot beside it, toe pointing ahead.
3. Swing your kicking leg slowly over the ball and hold the finish on one leg for 3 seconds.
4. Do 10 on each leg.

Coach's cue: Plant beside, chest over the ball, hold the finish.

Bring: soccer ball or a shoe

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

Shooting

Ages 11 and up · 12 min · Technical · field

Strike the ball with laces toward targets in the corners of the goal.

1. Place the ball 12 yards out.
2. Plant your non-kicking foot beside the ball and strike through the middle with your laces.
3. Aim for the bottom corners.
4. Take 20 shots and count how many hit your target.

Coach's cue: Plant, lock the ankle, follow through.

Bring: soccer ball, goal or target

First-Time Finishing

Ages 11 and up · 12 min · Technical · field

Finish a rolling ball with one touch, the way most goals are scored.

1. A partner rolls the ball across the top of the box (or play it off a wall).
2. Open your body and strike first time toward the far corner.
3. Take 10 from each side.
4. Count shots on target.

Coach's cue: Set your feet early, then guide it.

Bring: soccer ball, goal, partner or wall

Cut and Shoot

Ages 11 and up · 12 min · Technical · field

Cut the ball across a cone to open your body, then shoot into the far corner.

1. Dribble at a cone 18 yards from goal.
2. Cut the ball sideways with the inside of your foot.
3. Shoot on your next touch, aiming low across the keeper.
4. Take 16 shots, 8 cutting each way, and count your on-target shots.

Coach's cue: Cut, set, shoot low.

Bring: soccer ball, goal, 2 cones

Safety: Make sure no one is standing in front of the goal or the wall before you strike.

Rebound Reaction Finish

Ages 11 and up · 12 min · Tactical · field

Follow up every shot, ready for a ball that comes back off the post or keeper.

1. Shoot from 14 yards.
2. Keep moving toward goal after you strike.
3. Your partner rolls a second ball in from the side; finish it first time.
4. Do 12 pairs and count the follow-up goals.

Coach's cue: Shoot, then follow it in.

Bring: soccer ball, rebound wall or goal, partner

Safety: Make sure no one is standing in front of the goal or the wall before you strike.

Turn and Shoot

Ages 14 and up · 12 min · Technical · field

Receive with your back to goal, turn in one touch and shoot before a defender could close.

1. Stand at the edge of the box with your back to goal.
2. Receive a pass, turn with your first touch to either side.
3. Shoot with your second touch.
4. Take 16 shots, 8 turning each way.

Coach's cue: Check your shoulder before the ball arrives.

Bring: soccer ball, goal, partner or wall

Volleys and Half-Volleys

Ages 14 and up · 12 min · Technical · field

Strike the ball out of the air and just after the bounce while staying over it.

1. Drop the ball from your hands and volley it at goal from 12 yards.
2. Next let it bounce once and strike the half-volley.
3. Keep your knee over the ball so it stays low.
4. Take 10 of each on both feet.

Coach's cue: Eyes on the ball, short backswing.

Bring: soccer ball, goal

Weaker-Foot Finishing Ladder

Ages 14 and up · 14 min · Technical · field

Score with your weaker foot from four distances, moving back after each success.

1. Set cones at 8, 12, 16 and 20 yards.
2. Shoot with your weaker foot from the closest cone.
3. Move back a cone after two goals in a row.
4. Play for 12 minutes and record your farthest cone.

Coach's cue: Same technique, either foot.

Bring: soccer ball, goal, 4 cones

Safety: Make sure no one is standing in front of the goal or the wall before you strike.

Near-Post and Far-Post Runs

Ages 14 and up · 15 min · Tactical · field

Time your run to meet a low cross at the near post or the far post.

1. Your partner dribbles down the wing and plays a low cross.
2. Start outside the box and arrive as the ball does.
3. Finish first time with the inside of your foot.
4. Do 8 runs to each post and swap roles.

Coach's cue: Arrive late, finish early.

Bring: soccer ball, goal, partner, 4 cones

Safety: Make sure no one is standing in front of the goal or the wall before you strike.

Wall Passing

Ages 7 and up · 10 min · Technical · field

Pass crisply against a wall and control the return.

1. Stand 6 yards from a wall.
2. Pass with the inside of your foot and receive the rebound.
3. Alternate feet; do 30 each foot.
4. Move back a step for a harder set.

Coach's cue: Lock the ankle and pass through the middle of the ball.

Bring: soccer ball, wall

Scanning Habit

Ages 7 and up · 8 min · Tactical · field

Look over your shoulder before you receive so you know where to go next.

1. A partner passes to you.
2. Before the ball arrives, look over each shoulder.
3. Take your first touch toward open space.
4. Do 20 reps.

Coach's cue: Check your shoulders early and often.

Bring: soccer ball, partner

Gate Passing Game

Ages 7 and up · 8 min · Technical · field

Pass the ball through a small cone gate to a partner on the other side.

1. Set two cones one big step apart between you and your partner.
2. Pass with the inside of your foot through the gate.
3. Your partner stops it and passes back.
4. Count how many in a row you make together.

Coach's cue: Point your foot at the target.

Bring: soccer ball, 2 cones, partner or parent

Pass to a Moving Target

Ages 7 and up · 10 min · Technical · field

Pass ahead of a partner who walks across the yard so the ball meets them.

1. Your partner walks slowly across in front of you, 8 yards away.
2. Pass the ball to the space just in front of them.
3. They stop it and pass it back.
4. Do 20 passes, 10 with each foot.

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

Bring: soccer ball, partner or parent

Keeper Bowling Passes

Ages 7 and up · 8 min · Technical · field

Start an attack like a keeper by rolling the ball accurately to a teammate.

1. Set up 2 cones as a small gate 8 steps away.
2. Hold the ball in one hand, step forward with the other foot and crouch low.
3. Roll the ball like a bowling ball so it goes through the gate without bouncing.
4. Do 15 rolls, then move the gate to the side.

Coach's cue: Low and smooth, follow through to the target.

Bring: soccer ball, 4 cones

Inside-Foot Taps

Ages 7 and up · 8 min · Technical · indoors

Tap the ball gently between the insides of your feet: the same surface you pass and receive with.

1. Stand over the ball with your feet apart.
2. Tap it softly from the inside of one foot to the other.
3. Stay on the balls of your feet; keep the ball between your feet.
4. Do 4 rounds of 30 seconds and count your touches.

Coach's cue: Soft ankles, quick little taps.

Bring: soccer ball

Safety: Keep the taps small so the ball stays between your feet.

Passing Triangles

Ages 11 and up · 10 min · Tactical · field

Pass and move to keep a triangle shape as you travel.

1. Make a triangle of three players or targets 8 yards apart.
2. Pass, then move to the next spot after your pass.
3. Use one touch when you can.
4. Go 3 minutes without losing the ball.

Coach's cue: Pass, move, show for the ball.

Bring: soccer ball, 2 partners or cones

Two-Touch Passing Gates

Ages 11 and up · 10 min · Technical · field

Receive across your body and pass through a small gate to build accuracy under a touch limit.

1. Make two 1-yard gates 8 yards apart.
2. Take one touch to set the ball and one to pass through the gate.
3. Alternate the receiving foot each rep.
4. Do 40 passes.

Coach's cue: First touch out of your feet, second touch through the gate.

Bring: soccer ball, 4 cones, partner or wall

Open Body Receiving

Ages 11 and up · 10 min · Technical · field

Receive on your back foot so your first touch moves the ball on to the next target.

1. Stand between two partners in a line, 10 yards each way.
2. Open your hips toward the passer.
3. Receive with your back foot and pass on to the far partner in two touches.
4. Do 30 passes, then swap who is in the middle.

Coach's cue: Open up, back foot, move it on.

Bring: soccer ball, 3 cones, partner

Switch the Field

Ages 11 and up · 15 min · Tactical · field

Move the ball from one side to the other to find the open player.

1. Mark three zones side by side across a 30-yard grid.
2. One player stands in each zone.
3. Pass from one side to the other through the middle player, or skip them with a longer pass.
4. Count successful switches in 5 minutes, then rotate.

Coach's cue: If one side is busy, go to the other.

Bring: soccer ball, 6 cones, 3 or more players

Keeper Overarm Throws

Ages 11 and up · 10 min · Technical · field

Throw the ball long and accurately to start a quick attack.

1. Set up a target zone of 4 cones about 15 steps away.
2. Hold the ball in your throwing hand, step toward the target with the other foot.
3. Swing your arm over the top like a bowler and release toward the zone.
4. Do 12 throws, then move the target further away.

Coach's cue: Step, straight arm over the top, follow through.

Bring: soccer ball, 4 cones

Driven Long Pass

Ages 14 and up · 12 min · Technical · field

Hit a low, firm pass over 25 to 30 yards to switch play quickly.

1. Stand 25 yards from your partner.
2. Strike through the middle of the ball with your laces and a low follow-through.
3. Receive their pass and repeat.
4. Do 15 passes with each foot.

Coach's cue: Lean over the ball to keep it low.

Bring: soccer ball, 2 cones, partner

One-Touch Rondo

Ages 14 and up · 12 min · Tactical · field

Keep the ball away from a defender using one touch and constant movement.

1. Make a 10-yard square with one defender in the middle.
2. Players on the outside pass with one touch only.
3. Whoever loses the ball swaps into the middle.
4. Play rounds of 2 minutes.

Coach's cue: Move to open a passing lane before the ball comes.

Bring: soccer ball, 4 cones, 4 or more players

Third-Player Combination

Ages 14 and up · 14 min · Tactical · field

Pass to a teammate who sets the ball for a third player making a forward run.

1. Player A passes into B, who faces A.
2. C runs past B as the ball travels.
3. B plays a one-touch pass into the space ahead of C.
4. Do 20 combinations and rotate roles every 5.

Coach's cue: Time the run to the second pass.

Bring: soccer ball, 4 cones, 2 partners

Passing Square Under Pressure

Ages 14 and up · 15 min · Tactical · field

Keep the ball in a square against two defenders, using scans and quick angles.

1. Mark a 12-yard square with an attacker on each side and one inside.
2. Two defenders try to win the ball, walking pace at first.
3. Attackers scan before receiving and pass in two touches or fewer.
4. Play 2-minute rounds and count passes in a row.

Coach's cue: Look before it arrives.

Bring: soccer ball, 4 cones, 5 or more players

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

Keeper Punts and Drop-Kicks

Ages 14 and up · 12 min · Technical · field

Kick the ball out of your hands for distance and to a target.

1. Mark a target zone of 4 cones 25 steps or more away.
2. Hold the ball out in front, drop it and kick it with your laces before it lands.
3. For a drop-kick, strike it just as it bounces.
4. Do 10 of each and count how many land in the zone.

Coach's cue: Drop it, do not throw it; laces through the ball.

Bring: soccer ball, 4 cones, a big open space

Safety: Make sure no one is standing in front of the goal or the wall before you strike.

Agility Ladder

Ages 7 and up · 10 min · Physical · field

Quick feet patterns to improve footwork and coordination.

1. One foot in each square, then two feet.
2. Add lateral shuffles through the ladder.
3. Do each pattern 3 times.
4. Rest 30 seconds between patterns.

Coach's cue: Light feet, quick taps.

Bring: agility ladder or tape lines

Falling Starts

Ages 7 and up · 8 min · Physical · field

Learn a fast first step by leaning forward and letting your feet catch you.

1. Stand tall on a line with a cone 10 yards ahead.
2. Lean forward from the ankles until you have to step.
3. Drive hard for 10 yards, then walk back.
4. Do 8 starts with a full walk-back rest.

Coach's cue: Lean, then push the ground away.

Bring: 2 cones

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

Red Light, Green Light Run

Ages 7 and up · 8 min · Physical · field

A start-and-stop game that teaches quick first steps and sharp braking.

1. A parent calls "green" and you run toward the far cone.
2. On "red" you stop in a low, balanced stance.
3. Freeze for two seconds, then wait for the next call.
4. Play 8 rounds and walk back between them.

Coach's cue: Small steps to stop, big steps to go.

Bring: 4 cones, partner or parent

Safety: Warm up first and run on grass or a flat, dry surface. Walk back between reps and stop if anything hurts. On hot days drink water and rest in the shade; if you hear thunder, go inside.

Cone Touch Turns

Ages 7 and up · 8 min · Physical · field

Run to cones in a star shape and turn quickly at each one.

1. Set 4 cones in a square around a middle cone, 5 yards out.
2. Run from the middle to touch one outside cone with your hand.
3. Turn and come back to the middle.
4. Visit all 4 cones, rest, and repeat 4 times.

Coach's cue: Get low before you turn.

Bring: 5 cones

Safety: Warm up first and run on grass or a flat, dry surface. Walk back between reps and stop if anything hurts. On hot days drink water and rest in the shade; if you hear thunder, go inside.

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.

Quick Feet in Place

Ages 7 and up · 8 min · Physical · indoors

Fast, light steps on the spot train the quick feet every first step needs, with no room to cover.

1. Stand tall with soft knees, arms bent.
2. Patter your feet as fast as you can on the spot for 10 seconds.
3. Rest 20 seconds, breathing easy.
4. Do 8 rounds; on the last 3, finish with one big step forward and freeze.

Coach's cue: Light and fast, like the floor is hot.

Bring: none

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Sprint Intervals

Ages 11 and up · 12 min · Physical · field

Build speed with short, hard sprints and full recovery.

1. Set two cones 30 yards apart.
2. Sprint at full speed, then walk back to recover.
3. Do 8 sprints.
4. Rest fully between to keep each sprint fast.

Coach's cue: Drive your knees and arms, stay tall.

Bring: cones

Safety: Warm up first. Stop if you feel a pull in a muscle.

T-Drill Cuts

Ages 11 and up · 10 min · Physical · field

Sprint, shuffle and backpedal around a T of cones to sharpen changes of direction.

1. Set 4 cones in a T: 10 yards up, 5 yards to each side.
2. Sprint to the top, shuffle left, shuffle right, shuffle to the middle.
3. Backpedal to the start.
4. Do 6 runs with 45 seconds of rest.

Coach's cue: Stay low and plant on the outside foot.

Bring: 4 cones

Safety: Use a dry, flat surface.

Dropped Ball Reaction Starts

Ages 11 and up · 10 min · Physical · field

React to a dropped ball and chase it down before it bounces twice.

1. Face your partner from 3 yards away in a ready stance.
2. Your partner holds a ball out at shoulder height and lets it drop.
3. Explode forward and catch it after the first bounce.
4. Do 10 starts; your partner moves back a step when you are ready.

Coach's cue: Push the ground away, first step fast.

Bring: tennis ball or light ball, partner

Safety: Warm up first and run on grass or a flat, dry surface. Walk back between reps and stop if anything hurts. On hot days drink water and rest in the shade; if you hear thunder, go inside.

Dribble Sprint and Stop

Ages 11 and up · 10 min · Physical · field

Run with the ball at speed, then stop it dead and change direction.

1. Set cones at 0, 10 and 20 yards.
2. Push the ball ahead with your laces and sprint to the middle cone.
3. Stop the ball with your sole, turn and dribble back.
4. Do 8 reps and rest 30 seconds between them.

Coach's cue: Big pushes in space, small touches to stop.

Bring: soccer ball, 3 cones

Safety: Warm up first and run on grass or a flat, dry surface. Walk back between reps and stop if anything hurts. On hot days drink water and rest in the shade; if you hear thunder, go inside.

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.

Curved Sprint Runs

Ages 14 and up · 12 min · Physical · field

Sprint along a curve the way forwards and fullbacks really run in a match.

1. Lay 6 cones in a wide arc about 25 yards long.
2. Sprint the arc leaning slightly into the curve.
3. Walk back and repeat going the other way.
4. Do 4 runs each direction with full rest.

Coach's cue: Lean from the ankles, not the waist.

Bring: 6 cones

Safety: Full warm-up first. Stop at the first sign of a tight hamstring.

React and Chase

Ages 14 and up · 12 min · Physical · field

Race a partner off a surprise signal to train reaction speed and acceleration together.

1. Stand side by side between two gates of cones 15 yards away.
2. Your partner breaks left or right without warning.
3. React and race to beat them through the same gate.
4. Swap roles each rep; do 10 reps with full rest.

Coach's cue: Watch the hips, then explode.

Bring: partner, 4 cones

Safety: Leave space between runners so you do not collide.

Mirror Run and Break

Ages 14 and up · 12 min · Physical · field

Follow a partner's cuts across a channel, then break away to beat them to a gate.

1. Mark a 10-yard wide channel with a cone gate at each end.
2. Your partner leads and shuffles side to side; you copy them.
3. When they shout "go" you both race to the gate behind you.
4. Do 8 reps, swap roles, and rest a full minute.

Coach's cue: Read the hips, then go.

Bring: 4 cones, partner

Safety: Warm up first and run on grass or a flat, dry surface. Walk back between reps and stop if anything hurts. On hot days drink water and rest in the shade; if you hear thunder, go inside.

Turn and Recover Runs

Ages 14 and up · 12 min · Physical · field

Practice the backpedal, open-hip turn and sprint a defender uses to get back.

1. Backpedal 5 yards from the first cone.
2. Open your hips and turn to sprint 15 yards to the far cone.
3. Walk back slowly as your rest.
4. Do 6 reps turning left and 6 turning right.

Coach's cue: Open the hips, do not cross your feet.

Bring: 3 cones

Safety: Warm up first and run on grass or a flat, dry surface. Walk back between reps and stop if anything hurts. On hot days drink water and rest in the shade; 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.

Core Strength Circuit

Ages 7 and up · 10 min · Physical · indoors

A short core circuit for balance and power.

1. Plank: 20 to 30 seconds.
2. Dead bug: 10 reps each side.
3. Side plank: 15 to 20 seconds each side.
4. Repeat twice.

Coach's cue: Brace your belly, breathe.

Bring: mat

Animal Walk Circuit

Ages 7 and up · 8 min · Physical · field

Bear crawls, crab walks and frog jumps build whole-body strength in a playful way.

1. Bear crawl 10 yards.
2. Crab walk 10 yards back.
3. Frog jump 10 yards with soft landings.
4. Rest 30 seconds; do 4 rounds.

Coach's cue: Hips level, move smoothly.

Frog and Bunny Hops

Ages 7 and up · 6 min · Physical · field

Playful hops that build leg strength and soft landings.

1. Hop forward like a bunny with small two-foot jumps over a line.
2. Do 10 frog jumps, starting low and landing low.
3. Rest 30 seconds.
4. Do 3 rounds.

Coach's cue: Quiet landings, bent knees.

Bring: line or rope

Safety: Land softly on both feet with knees over toes, on grass or a non-slip floor. Stop if your knees or ankles hurt.

Bear Crawl Ball Push

Ages 7 and up · 6 min · Physical · field

Crawl on hands and feet while pushing the ball, building a strong trunk and shoulders.

1. Get into a bear crawl with knees just off the ground.
2. Push the ball along the ground with one hand as you crawl.
3. Crawl 8 yards and back.
4. Do 4 rounds.

Coach's cue: Flat back, knees low.

Bring: soccer ball, 2 cones

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.

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.

Shuttle Run Fitness Test

Ages 11 and up · 12 min · Physical · field

Measure and build your endurance with 20-meter shuttles.

1. Set two cones 20 meters apart.
2. Run back and forth, increasing your pace each minute.
3. Stop when you can no longer keep the pace.
4. Record your total shuttles to compare with your own last test.

Coach's cue: Pace yourself early, finish strong.

Bring: two cones, timer

Safety: Only with an adult present who can call stop, and you may stop and rest at any time. Never on a hot day; drink water, and stop right away if you feel dizzy, sick or short of breath.

Single-Leg Balance and Reach

Ages 11 and up · 8 min · Physical · field

Build the ankle, knee and hip control that protects you when you cut and land.

1. Stand on one leg with 3 cones in an arc in front of you.
2. Reach down and touch each cone without putting the other foot down.
3. Do 8 rounds, then switch legs.
4. Rest and repeat once more.

Coach's cue: Knee stays over the middle of your foot.

Bring: 3 cones

Hamstring and Lunge Strength

Ages 11 and up · 10 min · Physical · field

Strength work for the back of the leg and hips that helps protect knees and hamstrings.

1. Kneel with a partner holding your ankles (or hook them under a sofa).
2. Lean forward slowly with a straight body, then sit back up; go only as far as you control.
3. Do 5 leans, then 8 walking lunges each leg.
4. Rest and do 2 more rounds.

Coach's cue: Slow down, straight line.

Bring: partner or sturdy sofa, soft mat

Safety: Lean only as far as you can control. Stop if you feel a sharp pull.

Side Plank Series

Ages 11 and up · 8 min · Physical · field

Side planks build the hips and inner thigh used for changing direction and striking.

1. Hold a side plank on your forearm for 20 seconds each side.
2. Then rest your top foot on a low bench and hold 15 seconds each side.
3. Rest 30 seconds.
4. Do 3 rounds and record your total hold time.

Coach's cue: Hips high, body straight.

Bring: mat, bench or low sofa

Safety: Stop if your groin or shoulder hurts. Short holds with good form beat long shaky ones.

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.

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.

Bodyweight Strength Ladder

Ages 14 and up · 15 min · Physical · field

A climbing set of squats, push-ups and lunges for strength endurance late in a match.

1. Do 2 squats, 2 push-ups and 2 lunges each leg.
2. Add 2 reps to each exercise every round up to 10.
3. Rest 45 seconds between rounds.
4. Stop a round early if your form breaks.

Coach's cue: Quality first. Every rep looks the same.

Safety: Stop if you feel sharp pain in a joint.

Repeat Sprint Shuttles

Ages 14 and up · 15 min · Physical · field

Short sprints with short rests, matching the stop-start demands of a real game.

1. Set cones at 0, 10 and 20 yards.
2. Sprint to 10 and back, then to 20 and back.
3. Rest 30 seconds.
4. Do 6 shuttles, rest 2 minutes, then 6 more.

Coach's cue: Touch the line and push off low.

Bring: 3 cones

Safety: Warm up fully. Drink water between sets.

4v4 Game Fitness Blocks

Ages 14 and up · 18 min · Physical · field

Short, high-tempo small-sided games build game fitness with the ball.

1. Play 4v4 on a 30 by 20 yard field.
2. Play 3 minutes all-out.
3. Rest 2 minutes, drinking water and walking.
4. Do 4 blocks.

Coach's cue: Work hard, then really rest.

Bring: soccer ball, 4 cones, 2 small goals, 8 players

Safety: Warm up first. Stop and rest if you feel dizzy or sick.

Single-Leg Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop forward and sideways on one leg and hold the landing to build stable knees.

1. Hop forward over a line on one leg and stick the landing for 2 seconds.
2. Hop sideways over the line and stick it.
3. Do 6 each direction on each leg.
4. Rest 1 minute and repeat.

Coach's cue: Knee over toes, hold it still.

Bring: line or tape

Safety: Land softly on both feet with knees over toes, on grass or a non-slip floor. Stop if your knees or ankles hurt.

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.

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.

Defensive Stance and Shuffle

Ages 7 and up · 8 min · Technical · field

Learn the side-on, low stance that lets a defender move in any direction.

1. Stand side-on with knees bent and weight on the balls of your feet.
2. Shuffle 5 yards one way without crossing your feet.
3. Drop-step and shuffle back.
4. Do 10 trips.

Coach's cue: Side-on, low, never flat-footed.

Bring: 4 cones

Jockey and Delay

Ages 7 and up · 10 min · Tactical · field

Slow an attacker down by staying in front of them instead of diving in.

1. Your partner dribbles slowly toward you in a 5-yard channel.
2. Back away at their speed, staying an arm and a half away.
3. Do not try to win the ball; just keep them in front.
4. Swap after each rep; do 8 each.

Coach's cue: Patience. Make them make the mistake.

Bring: soccer ball, partner, 4 cones

Guard the Cone

Ages 7 and up · 8 min · Tactical · field

Stay between a dribbler and the cone you are protecting.

1. Place a cone behind you.
2. Your partner dribbles slowly and tries to touch the ball to the cone.
3. Stay goal-side, sideways on, and shuffle with them.
4. Play 6 rounds of 30 seconds and swap.

Coach's cue: Stay between the ball and the cone.

Bring: soccer ball, 1 cone, partner or parent

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

Poke It Away

Ages 7 and up · 8 min · Technical · field

Win the ball with a quick toe poke when the dribbler takes a big touch.

1. Your partner dribbles slowly in a small square.
2. Watch the ball, not their feet.
3. When the ball leaves their foot, step and poke it away.
4. Do 10 pokes and swap.

Coach's cue: Wait for the big touch.

Bring: soccer ball, partner

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

Keeper Ready Stance Game

Ages 7 and up · 8 min · Technical · field

Learn the goalkeeper's ready stance and get set before every ball.

1. Stand with feet shoulder-width apart, knees bent, weight on your toes, hands out in front at waist height.
2. Your partner walks around with the ball and says "set" at random moments.
3. On "set", freeze in your stance facing the ball and hold for two seconds.
4. Do 15 sets, then swap so your partner shows you their stance.

Coach's cue: Toes, knees, hands ready.

Bring: soccer ball, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Scoop Catches

Ages 7 and up · 8 min · Technical · field

Gather balls rolled along the ground with the keeper's scoop.

1. Your partner stands 5 steps away and rolls the ball straight at you.
2. Step behind the line of the ball and bend forward, little fingers close together.
3. Scoop the ball up into your chest and hug it.
4. Do 20 catches, then have the rolls go one step to each side.

Coach's cue: Get behind it, scoop and hug.

Bring: soccer ball, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Basket Catches

Ages 7 and up · 8 min · Technical · field

Catch balls at stomach and chest height by making a basket with your arms.

1. Your partner tosses the ball underarm at your stomach from 4 steps away.
2. Make a basket with your forearms and pull the ball into your body.
3. Bend forward a little over the ball to cover it.
4. Do 20 catches, then let your partner toss a little harder.

Coach's cue: Arms make a basket, body covers.

Bring: soccer ball, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper W-Catch Wall Throws

Ages 7 and up · 8 min · Technical · indoors

Practice the W hand shape for balls at head height, on your own against a wall.

1. Stand 3 steps from a wall where nothing can break.
2. Throw the ball softly at the wall above your head.
3. Catch it with thumbs almost touching so your hands make a W behind the ball.
4. Do 30 catches, then step back one step.

Coach's cue: Thumbs together, see the ball into your hands.

Bring: soft or light ball, a wall

Safety: Use a soft or light ball indoors, and keep clear of windows and anything that can break.

Keeper Shuffle and Set

Ages 7 and up · 8 min · Physical · field

Move across the goal with side steps and get set before the catch.

1. Place 2 cones 4 steps apart as your goal.
2. Side-shuffle from one cone to the other without crossing your feet.
3. At each cone get set in your ready stance; your partner tosses you a ball to catch.
4. Do 10 trips across, then rest.

Coach's cue: Shuffle, set, then catch.

Bring: soccer ball, 2 cones, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Angles Game

Ages 7 and up · 8 min · Tactical · field

Learn where a keeper stands: on the line between the ball and the middle of the goal.

1. Make a goal with 2 cones and put a third cone in the middle of it.
2. Your partner places the ball in different spots in front of the goal.
3. Each time, move so you are on the line from the ball to the middle cone, a couple of steps off your line.
4. Do 15 spots; your partner checks your position each time.

Coach's cue: Ball, you, middle of the goal in one line.

Bring: soccer ball, 4 cones, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Jockey Stance Shuffles

Ages 7 and up · 8 min · Physical · indoors

Side-on defending stance with small shuffles back and forth, the footwork that keeps an attacker in front of you.

1. Stand side-on, knees bent, weight on the balls of your feet.
2. Shuffle back 3 small steps, then forward 3, without crossing your feet.
3. Switch which foot is forward.
4. Do 6 rounds of 20 seconds.

Coach's cue: Side-on, low and patient.

Bring: none

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Positioning Walkthrough

Ages 11 and up · 10 min · Tactical · field

Walk through where to stand when your team defends and attacks.

1. Mark your position on a small field with cones.
2. A partner moves the ball; you shift to stay goal-side.
3. Say why you are moving as you move.
4. Do 3 minutes, then switch roles.

Coach's cue: See the ball, see your player, stay goal-side.

Bring: cones, partner

1v1 Defending

Ages 11 and up · 10 min · Tactical · field

Learn to jockey an attacker and win the ball without diving in.

1. Face an attacker in a 10-yard channel.
2. Stay low and side-on, forcing them one way.
3. Tackle only when the ball is loose.
4. Do 8 reps, then switch.

Coach's cue: Show them one way. Be patient.

Bring: soccer ball, partner, cones

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

Show Them Outside

Ages 11 and up · 12 min · Tactical · field

Approach at an angle so the dribbler has to go to the sideline, not the middle.

1. Your partner starts with the ball on a wide cone.
2. Curve your run so you block the inside path.
3. Keep them heading toward the sideline cones.
4. Do 10 reps and count how many you keep outside.

Coach's cue: Curve your run, close the inside.

Bring: soccer ball, 4 cones, partner

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

Goalkeeper Ready Position and Catches

Ages 11 and up · 10 min · Technical · field

Learn the keeper's ready stance and safe catching shapes for low, middle and high balls.

1. Stand on your toes with hands at waist height.
2. Your partner rolls, then tosses, then softly kicks balls at you.
3. Scoop low balls, basket middle balls into your chest, and make a W with your hands for high balls.
4. Do 30 catches.

Coach's cue: Hands first, body behind the ball.

Bring: soccer ball, partner, gloves if you have them

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Pressure and Cover 2v2

Ages 11 and up · 15 min · Tactical · field

Work as a pair: one presses the ball, the other covers the space behind.

1. Mark a 20 by 15 yard grid with a small goal at each end.
2. Play 2v2 at walking pace at first.
3. The nearest defender presses; the second stands behind at an angle.
4. Swap roles when the ball moves; play 3 rounds of 3 minutes.

Coach's cue: Press the ball, cover the space.

Bring: soccer ball, 4 cones, 4 players

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

Keeper Kneeling Side Saves

Ages 11 and up · 10 min · Technical · field

Learn to go down to the side safely, starting from your knees.

1. Kneel on soft grass or a mat with your hands ready.
2. Your partner rolls the ball a little to your side.
3. Fall sideways onto your hip and shoulder, hands to the ball, and catch it.
4. Do 8 each side, then try from a crouch.

Coach's cue: Hands first, land on your side, never your elbow.

Bring: soccer ball, partner, soft grass or mat

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper High Ball Catches

Ages 11 and up · 10 min · Technical · field

Catch high balls at the highest point with a one-knee drive.

1. Your partner tosses the ball high, a little in front of you.
2. Take two steps and drive one knee up as you reach.
3. Catch with a W shape above your head, then bring the ball down to your chest.
4. Do 12 catches, alternating which knee drives up.

Coach's cue: Catch it high, bring it home.

Bring: soccer ball, partner

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Turn and Catch

Ages 11 and up · 10 min · Technical · field

Turn, find the ball fast and get set to catch it.

1. Stand facing away from your partner, who is 5 steps away.
2. On "turn", spin round into your ready stance.
3. Your partner tosses or rolls the ball as you turn; catch it.
4. Do 15 turns, mixing low, middle and high balls.

Coach's cue: Turn, set, eyes on the ball.

Bring: soccer ball, partner

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Cross-Step and Catch

Ages 11 and up · 10 min · Physical · field

Cover more of the goal quickly with a cross-over step to reach wide high balls.

1. Stand between 2 cones set 6 steps apart.
2. Your partner tosses a high ball toward one cone.
3. Turn your hips, cross one leg over the other, and catch the ball at its highest point.
4. Do 8 each side, then rest.

Coach's cue: Hips turn first, then cross and reach.

Bring: soccer ball, 2 cones, partner

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Recovery Run and Block

Ages 14 and up · 12 min · Tactical · field

Recover from behind an attacker and get goal-side in time to block the shot.

1. Start 3 yards behind your partner, who dribbles at goal from 30 yards.
2. Sprint to get between them and the goal.
3. Turn side-on and block or force them wide.
4. Do 8 reps each with full rest.

Coach's cue: Run to the goal side first, the ball second.

Bring: soccer ball, partner, goal

Safety: Stay on your feet; no tackles from behind.

Press and Cover in Pairs

Ages 14 and up · 12 min · Tactical · field

Defend as a pair: one presses the ball while the other covers the space behind.

1. Play 2v2 in a 15 by 20 yard grid.
2. The nearest defender presses; the other drops 3 yards behind and to the side.
3. Swap jobs every time the ball moves.
4. Play 4 rounds of 2 minutes.

Coach's cue: One goes, one covers. Talk the whole time.

Bring: soccer ball, 4 cones, 4 players

Back Four Slide

Ages 14 and up · 15 min · Tactical · field

A line of defenders shifts together as the ball moves across the field.

1. Four defenders stand in a line across a 35-yard area.
2. A coach moves the ball between wide cones.
3. The line slides toward the ball, staying 8 to 10 yards apart.
4. Do 20 shifts, then add a passing attacker.

Coach's cue: Move as one, ball side.

Bring: soccer ball, 8 cones, 5 or more players

Goalkeeper Collapse Saves

Ages 14 and up · 12 min · Technical · field

Save low shots to the side by collapsing your body to the ground safely.

1. Start kneeling and fall sideways onto your hip and shoulder to catch a rolled ball.
2. Progress to a squat start, then a standing start.
3. Your partner rolls, then softly kicks, the ball just to your side.
4. Do 10 saves each side.

Coach's cue: Hands to the ball, fall on your side.

Bring: soccer ball, partner, soft grass or mat

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Delay Until Help Arrives

Ages 14 and up · 14 min · Tactical · field

Slow a 2v1 attack down until a recovering teammate gets back.

1. Two attackers go against you in a 20-yard channel.
2. A teammate starts 10 yards behind the play.
3. Backpedal and stay between the attackers until your teammate arrives.
4. Do 10 rounds and rotate.

Coach's cue: Do not dive in; buy time.

Bring: soccer ball, 6 cones, 3 players

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

Keeper Low Dive Progression

Ages 14 and up · 12 min · Technical · field

Build up to a full low dive, step by step, on soft ground.

1. Start from your knees and fall to the side to catch a rolled ball.
2. Move to a squat start, then a standing start a step away from the ball.
3. Push off the foot nearest the ball, land on your side with hands to the ball.
4. Do 6 each side at each stage; stop if anything hurts.

Coach's cue: Push off the near foot, hands lead, land on your side.

Bring: soccer ball, partner, soft grass or mat

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Save and Recover

Ages 14 and up · 12 min · Physical · field

Make a save, get back up fast and get set for the second ball.

1. Your partner rolls a ball to your side; save it with a side fall.
2. Put the ball down, get up quickly and get into your ready stance.
3. Your partner sends a second ball to the other side straight away.
4. Do 6 rounds, rest a minute, then do 6 more.

Coach's cue: Up fast, set before the next one.

Bring: 2 soccer balls, partner, soft grass or mat

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.