Free drill library · Soccer

At-home soccer drills for 14 year olds and older: attacking midfielder

This is a free sample week of at-home soccer training for 14 year olds and older, for a attacking midfielder: 3 of the 7 plans SSTracker has for this group, each 45 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.

An attacking midfielder lives in tight spaces between the lines. Home training builds the tools for it: receiving and turning away from pressure, weighting the final pass into a small target, and placing shots from the edge of the box.

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

What a young attacking midfielder can train at home

  • Receiving and turning in tight space
  • The final pass to a small target
  • Shooting from the edge of the box
  • Finding the pocket between two lines

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

Session 1

Attacking midfield session 1: Turn and shoot + Find the pocket 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. Turn and shoot into small targets (5 × 45 s, 60 s rest) · 9.5 min
    Turn on the first touch, shoot on the second.
  4. Look before receiving between two cones (the lines), then play forward (6 × 60 s, 30 s rest) · 9.5 min
    Find the space before the ball finds you.
  5. 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.
  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

Attacking midfield session 2: Final pass + Turn and shoot 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. Final-pass accuracy to small targets at different distances (5 × 60 s, 45 s rest) · 9.5 min
    Weight and timing matter more than power.
  4. Turn and shoot into small targets (5 × 45 s, 60 s rest) · 9.5 min
    Turn on the first touch, shoot on the second.
  5. One-touch wall rhythm: weak-foot-only sets, half-turn receives, lofted passes to a high target (6 × 60 s, 30 s rest) · 9.5 min
    Every set, change the foot, the distance or the target.
  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

Attacking midfield session 3: Find the pocket + Final pass 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. Look before receiving between two cones (the lines), then play forward (6 × 60 s, 30 s rest) · 9.5 min
    Find the space before the ball finds you.
  4. Final-pass accuracy to small targets at different distances (5 × 60 s, 45 s rest) · 9.5 min
    Weight and timing matter more than power.
  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.

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

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

Find the Pocket Between Two Lines

Ages 14 and up · 10 min

Move into the space between two lines of cones, look before receiving, then play forward.

  1. Set two lines of 3 cones, 6 steps apart; the gap between them is the pocket.
  2. Your parent stands beyond the far line with the ball.
  3. Move into a gap in the pocket, look over your shoulder, and call for it.
  4. Receive, turn and play forward past the far line. Do 6 sets of 60 seconds.

Coach's cue: Find the space before the ball finds you.

Bring: soccer ball, wall, 6 cones, partner or parent

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

Final Pass to a Small Target

Ages 14 and up · 10 min

The last pass before a goal: weight and timing into a small target at different distances.

  1. Make a gate 1 step wide at 8, 12 and 16 steps away.
  2. Pass through the near gate, then the middle, then the far one.
  3. Try a disguised pass with the outside of your foot as well.
  4. Do 5 sets of 6 and count clean passes.

Coach's cue: Weight and timing matter more than power.

Bring: soccer ball, wall or rebounder, 4 cones

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

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.

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 77 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.

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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