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At-home soccer drills for 14 year olds and older

This is a free sample week of at-home soccer training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 41.5 to 47.5 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

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

Young players should try every position: US Soccer’s age guides keep every player on every position through 12, and a turn in goal for everyone up to 11. These all-round plans rotate through every position’s basics each week, with both feet, the same safe doses as the position plans, and a skill check at the end of the week.

How much: about 45 minutes (60 at most), 3 to 4 times a week, with rest days.

What a young player can train at home

  • Dribbling and ball mastery with both feet
  • Passing and receiving, then playing away from pressure
  • Shooting to the corners
  • Defending footwork, with no contact
  • Simple goalkeeper catching

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

Session 1

All-round session 1: Match-speed mastery + Passing range 45 minutes

  1. Warm-up: jog and skips, lateral and cutting moves, bounding, plank series, single-leg balance · 10 min
    Build from easy to fast. Quality landings: knees over toes, quiet feet.
  2. Beat your score: one-touch wall passes in 45 seconds · 2 min
    Sharp and clean. Your own best is the only target.
  3. Ball mastery combos at match speed, then random calls with head-up checks (5 × 50 s, 30 s rest) · 7 min
    Match speed, eyes up between touches.
  4. Short-to-long passing range off the wall and to far targets (5 × 60 s, 45 s rest) · 9.5 min
    Change the distance every set.
  5. Two looks before every receive, then play away from a parent’s pressure call (6 × 60 s, 30 s rest) · 9.5 min
    Check both shoulders before the ball arrives.
  6. Game: match-speed challenge, receive, turn and finish into a small target · 4 min
    Game speed, full focus. Score your own round.
  7. Cool-down: walk, then hip, hamstring and calf stretches · 3 min
    Slow breathing, gentle holds. Drink water.

Session 2

All-round session 2: Recovery runs + Match-speed mastery 41.5 minutes

  1. Warm-up: jog and skips, lateral and cutting moves, bounding, plank series, single-leg balance · 10 min
    Build from easy to fast. Quality landings: knees over toes, quiet feet.
  2. Beat your score: one-touch wall passes in 45 seconds · 2 min
    Sharp and clean. Your own best is the only target.
  3. Reaction start, 5 yards (5 m) recovery sprint, then jockey, no contact (8 × 8 s, 60 s rest) · 9.5 min
    Full rest between reps for full speed. Not on a team-training day.
  4. Ball mastery combos at match speed, then random calls with head-up checks (5 × 50 s, 30 s rest) · 7 min
    Match speed, eyes up between touches.
  5. Keeper reaction-ball and tennis-ball catches, two-ball drops (3 × 60 s, 45 s rest) · 6 min
    Soft hands, eyes on the ball.
  6. Game: match-speed challenge, receive, turn and finish into a small target · 4 min
    Game speed, full focus. Score your own round.
  7. Cool-down: walk, then hip, hamstring and calf stretches · 3 min
    Slow breathing, gentle holds. Drink water.

Session 3

All-round session 3: Play under pressure + Recovery runs 47.5 minutes

  1. Warm-up: jog and skips, lateral and cutting moves, bounding, plank series, single-leg balance · 10 min
    Build from easy to fast. Quality landings: knees over toes, quiet feet.
  2. Beat your score: one-touch wall passes in 45 seconds · 2 min
    Sharp and clean. Your own best is the only target.
  3. Two looks before every receive, then play away from a parent’s pressure call (6 × 60 s, 30 s rest) · 9.5 min
    Check both shoulders before the ball arrives.
  4. Reaction start, 5 yards (5 m) recovery sprint, then jockey, no contact (8 × 8 s, 60 s rest) · 9.5 min
    Full rest between reps for full speed. Not on a team-training day.
  5. Turn and shoot into small targets (5 × 45 s, 60 s rest) · 9.5 min
    Turn on the first touch, shoot on the second.
  6. Game: match-speed challenge, receive, turn and finish into a small target · 4 min
    Game speed, full focus. Score your own round.
  7. Cool-down: walk, then hip, hamstring and calf stretches · 3 min
    Slow breathing, gentle holds. Drink water.

Want the rest of the plan?

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

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

The drills in this week

Ball Mastery Combos at Match Speed

Ages 14 and up · 10 min

Chain 3 or 4 moves at match speed, then random calls with head-up checks.

  1. Pick 3 or 4 combinations, for example step-over into la croqueta into a drag-back.
  2. Do each for 45 to 60 seconds at game speed, 30 seconds rest.
  3. Then 2 rounds of 60 seconds where your parent calls the move.
  4. Look up between touches.

Coach's cue: Match speed, eyes up between touches.

Bring: soccer ball, partner or parent

Driven Long Pass

Ages 14 and up · 12 min

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

Scan and Play Under a Pressure Call

Ages 14 and up · 12 min

Two looks before every receive, then play away from the side your parent calls as “pressure”.

  1. Set a gate on each side of you, 5 steps away.
  2. Pass to the wall. As it comes back, your parent calls “left” or “right” as the pressure side.
  3. Look twice, then receive and play out through the other gate.
  4. Do 6 sets of 60 seconds.

Coach's cue: Two looks, then the pass that breaks the line.

Bring: soccer ball, wall, 4 cones, partner or parent

Safety: No contact and no tackling: the parent or partner only moves, calls or rolls the ball.

Recovery Run and Block

Ages 14 and up · 12 min

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.

Keeper Reaction-Ball Catches

Ages 14 and up · 10 min

Fast hands: catch odd bounces off a wall with a reaction ball or a tennis ball.

  1. Stand 3 steps from a wall in your set position.
  2. Throw the ball against the wall so it bounces back.
  3. Catch it with soft hands, behind the ball.
  4. Do 3 sets of 8, then add two-ball drops.

Coach's cue: Soft hands, eyes on the ball.

Bring: reaction ball or tennis ball, wall

Safety: Use a soft ball or a tennis ball indoors. Thumbs and little fingers never overlap. The thrower never throws hard from close range. Stop if a finger or wrist hurts.

Turn and Shoot

Ages 14 and up · 12 min

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

Safety for ages 14 and up

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

Before you start: soccer

  • Shin guards under socks for every game and partner drill.
  • A ball the right size for age (size 3 for the youngest, size 4 from about 8, size 5 from about 12).
  • No heading the ball at age 10 and under (U.S. Soccer). Ages 11-13: light heading in practice only, with a coach.
  • No slide tackles in practice games; stay on your feet when you defend.
  • Goalkeepers learn to fall on soft ground first, starting from the knees.
  • A warm-up with balance, jumping and landing (like FIFA 11+ Kids) cuts injuries by about half.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 100 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Ages 4 to 6: play and movement skills (11)
Soccer by age: US Soccer and youth programmes (8)
Other sports and safety for the youngest (4)
Age, development and practice design (22)
Positions, scanning and technique (11)
Goalkeeping (10)
Safety, load and injury (26)
Motivation and parents (8)

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