Free drill library · Soccer

Soccer drills for every position: all-round training at home by age

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.

What a young developing 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

Developing player training at home, ages 7 to 10

How much: about 20 minutes (25 at most), 2 to 4 times a week, mostly as games.

A sample session (24 minutes)

  1. Warm-up: jog, skips, side shuffles, jump and land, balance on one leg · 6 min
    Land softly with knees over toes. This kind of warm-up helps prevent injuries.
  2. Beat your score: toe taps in 30 seconds, twice · 2 min
    Count your touches. Beat your own score, nobody else’s.
  3. Ball mastery game: toe taps, sole rolls, tick-tock, pull-push, L-turn, drag-back (6 × 30 s, 20 s rest) · 5.5 min
    Small touches, ball close. Try the new move with both feet.
  4. Peek, then touch: dribble while a parent shows 1 to 5 fingers, shout the number (4 × 45 s, 30 s rest) · 5.5 min
    Little peeks up while the ball stays close. Parent: switch fingers often.
  5. Game: pass through the gates, as many as you can in 2 minutes · 3 min
    Make it a game. Cheer every gate.
  6. Cool-down: walk and easy stretches · 2 min
    Breathe slowly. Tell someone one thing you did well.

Toe Taps and Sole Rolls

Ages 7 and up · 6 min

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

Peek and Shout

Ages 7 to 10 · 6 min

Dribble with little peeks up and shout the number of fingers your parent shows: the start of scanning.

  1. Dribble slowly around a small space with the ball close.
  2. Your parent holds up 1 to 5 fingers, changing often.
  3. Peek up, shout the number, and keep the ball close.
  4. Play 4 rounds of 45 seconds.

Coach's cue: Little peeks up while the ball stays close.

Bring: soccer ball, partner or parent

Wall Passing

Ages 7 and up · 10 min

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

First Touch

Ages 7 and up · 10 min

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

Inside-Foot Finishing

Ages 7 and up · 10 min

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

Defensive Stance and Shuffle

Ages 7 and up · 8 min

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

Keeper Scoop Catches

Ages 7 and up · 8 min

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.

Developing player training at home, ages 11 to 13

How much: 30 to 35 minutes (40 at most), 3 to 4 times a week.

A sample session (38 minutes)

  1. Warm-up: jog, skips, side shuffles, squat jumps with a soft landing, plank, balance and catch · 8 min
    Knees over toes on every landing. Warm-ups like this, done twice a week, prevent injuries.
  2. Beat your score: wall passes in 30 seconds, each foot · 2 min
    Count clean passes. Write today’s number down.
  3. Ball mastery: 8 moves, the last round called by a parent (step-over, V-pull, la croqueta) (8 × 40 s, 20 s rest) · 8.5 min
    Ball close, both feet. On the called round, react fast.
  4. Driven and lofted passes to a wall target (4 × 60 s, 30 s rest) · 6.5 min
    Lock the ankle, strike through the middle for driven; under the ball for lofted.
  5. Wall pass, receive across your body into a side gate from 4 to 8 yards (4 to 7 m), alternate feet (5 × 60 s, 30 s rest) · 8 min
    Open your body before the ball arrives. Change the side every set.
  6. Game: wall rally, how many in a row without a mistake · 3 min
    Calm touches, keep the rally going.
  7. Cool-down: walk and stretches, hold each about 20 seconds · 2 min
    Never stretch to pain. Note one thing you got better at.

Ball Mastery: Eight Moves, Called

Ages 11 and up · 10 min

Eight ball-mastery moves in rounds; in the last round your parent calls the move.

  1. Warm up with toe taps and sole rolls.
  2. Do 8 moves for 40 seconds each with 20 seconds rest: step-over, V-pull, la croqueta and five you know.
  3. Last round: your parent calls a move every few seconds.
  4. React fast and keep the ball close.

Coach's cue: Ball close, both feet. On the called round, react fast.

Bring: soccer ball, partner or parent

Driven and Lofted Passes to a Target

Ages 11 and up · 10 min

A center back’s range: a firm driven pass low, then a lofted pass high, both at a target on a wall.

  1. Mark a low target and a high target on a wall.
  2. From 8 to 12 steps, drive the ball at the low target: ankle locked, strike through the middle.
  3. Then lift a pass at the high target: strike under the ball.
  4. Do 4 sets of 6 of each, both feet.

Coach's cue: Lock the ankle; through the middle for driven, under the ball for lofted.

Bring: soccer ball, wall with a chalk or tape target

Safety: Make sure nobody is standing near the goal, the wall or the target before you strike.

Open Body Receiving

Ages 11 and up · 10 min

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

Jockey Corridor

Ages 11 and up · 10 min

Defend a narrow corridor side-on, switching your lead leg when your parent claps. No contact.

  1. Mark a corridor 3 steps wide and 8 steps long.
  2. Your parent walks or jogs down it with the ball; you face them, side-on, low.
  3. Shuffle back to stay in front, never crossing your feet.
  4. On a clap, switch which foot leads. Do 6 rounds of 20 seconds.

Coach's cue: Side-on, low, never cross your feet.

Bring: 4 cones, partner or parent

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

Keeper W-Catch Wall Throws

Ages 7 and up · 8 min

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.

First-Time Finishing

Ages 11 and up · 12 min

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

One-Touch Wall Rhythm

Ages 11 and up · 10 min

Keep a one- and two-touch rhythm off the wall, alternating feet; at 14 and over, weak-foot-only sets and lofted passes.

  1. Stand 4 to 6 steps from a wall.
  2. Pass with two touches, then with one, keeping a steady rhythm.
  3. Every other pass uses your weaker foot.
  4. Do 5 sets of 45 to 60 seconds. Older players add a lofted pass to a high mark on the wall.

Coach's cue: Keep the rhythm; weaker foot every other pass.

Bring: soccer ball, wall

1v1 Moves at Speed

Ages 11 and up · 10 min

Attack a cone at speed with a step-over or scissors, then cut past it. The cone is the defender: no live 1v1 at home.

  1. Put a cone 8 steps away as the defender.
  2. Run at it with the ball.
  3. Sell a step-over or scissors, then cut inside or outside past it.
  4. Accelerate away for 3 steps. Do 5 sets of 6, both ways.

Coach's cue: Sell the move, then explode out of it.

Bring: soccer ball, 4 cones

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

Look, Then Play: Colour Call

Ages 11 and up · 10 min

Your parent calls a colour as the ball comes off the wall; your first touch goes to that side.

  1. Put a red cone to your left and a blue cone to your right, 3 steps away.
  2. Pass to the wall from 5 steps.
  3. As the ball comes back, your parent calls a colour.
  4. Take your first touch toward that cone. Do 5 sets of 10 receptions.

Coach's cue: Look before the ball arrives, then take your touch away from pressure.

Bring: soccer ball, wall, 2 coloured cones, partner or parent

Developing player training at home, ages 14 and up

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

A sample session (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.

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

One-Touch Wall Rhythm

Ages 11 and up · 10 min

Keep a one- and two-touch rhythm off the wall, alternating feet; at 14 and over, weak-foot-only sets and lofted passes.

  1. Stand 4 to 6 steps from a wall.
  2. Pass with two touches, then with one, keeping a steady rhythm.
  3. Every other pass uses your weaker foot.
  4. Do 5 sets of 45 to 60 seconds. Older players add a lofted pass to a high mark on the wall.

Coach's cue: Keep the rhythm; weaker foot every other pass.

Bring: soccer ball, wall

Explosive Cut Through a Gate

Ages 14 and up · 10 min

Sell a move at speed, then cut hard through a narrow gate and accelerate away.

  1. Set a gate 2 steps wide at an angle 8 steps ahead.
  2. Run at the gate with the ball.
  3. Sell a move, then cut sharply through the gate.
  4. Accelerate for 5 steps. Do 6 reps each side with a full minute of rest.

Coach's cue: Sell it, then go.

Bring: soccer ball, 4 cones

Safety: Warm up first and run on grass or a flat, dry surface. Full rest between sprints, and stop if anything hurts. Not on a team-training day.

Cross on the Run

Ages 11 and up · 12 min

Cross without stopping: run with the ball and deliver into a zone in stride.

  1. Mark a target zone with 4 cones, 12 to 15 steps ahead and across.
  2. Run with the ball down the side.
  3. Head up early, then cross in stride without stopping.
  4. Do 4 sets of 6. At 14 and over, cross with both feet.

Coach's cue: Head up before you cross.

Bring: soccer ball, 5 cones

Safety: Make sure nobody is standing near the goal, the wall or the target before you strike.

Turn these into a plan your developing player actually does

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The research behind these plans

These sessions are built from 100 sources: national federation guidance, sports-medicine consensus statements and peer-reviewed studies on youth players, last reviewed October 2026. Where no study gives an exact number (most at-home doses), the plans use the cautious defaults the research supports, and we update them as new studies come out. Soccer is first; research-built plans for every position in the other sports SSTracker supports are on the way.

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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