Soccer drills for 14 year olds (U14 and U15)
What a 14 year old can practice at home: drills the app opens at this age, games to make them fun, how long and how often, and what US Soccer's rules say for the age group.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Most 14 year olds play in U14 or U15: US Soccer groups players by birth year.
At 14
The age at a glance
- Games
- At U14 and U15, US Soccer's games are 11v11. US Soccer's match formats grow with age to keep touches high: 4v4 for U8 and under, 7v7 for U9 and U10, 9v9 for U11 and U12, 11v11 from U13.
- Heading
- At U12 to U14, US Soccer caps heading practice at 30 minutes and 15 to 20 headers per player a week. SSTracker's home plans include no heading before 14.
- Positions
- The research SSTracker's soccer plans follow: from 14, a position plan can take most of a home session, with about a quarter kept for ball mastery at speed.
- How long
- SSTracker keeps one home session for a 14 year old within 60 minutes and plans at most 5 training days a week.
36 drills
Drills for 14 year olds
Every drill here is one the app opens for 14 year olds, at the level for the age. Each page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a practice log to print.
Defending
Dribbling
Fitness
Pace & Agility
Passing & Receiving
- Early and Whipped CrossesAges 14 and up · 12 min
- Final Pass to a Small TargetAges 14 and up · 10 min
- Find the Pocket Between Two LinesAges 14 and up · 10 min
- Keeper Passing Out Under a Time CueAges 14 and up · 10 min
- Scan and Play Under a Pressure CallAges 14 and up · 12 min
- Two Looks, Then Drive ItAges 14 and up · 12 min
Shooting
A week to start with
A free week of soccer at home
- 1Match-speed mastery + Passing range45 min
- 2Recovery runs + Match-speed mastery42 min
- 3Play under pressure + Recovery runs48 min
Questions parents ask
Soccer for 14 year olds: questions and answers
How long should a 14 year old practice soccer at home?
SSTracker keeps one home session for a 14 year old within 60 minutes and plans at most 5 training days a week. Organized sport should total no more hours a week than the child's age in years, with two rest days a week. (NATA youth sport specialization recommendations.)
Can 14 year olds head the ball?
At U12 to U14, US Soccer caps heading practice at 30 minutes and 15 to 20 headers per player a week. SSTracker's home plans include no heading before 14.
What size games do 14 year olds play?
At U14 and U15, US Soccer's games are 11v11. US Soccer's match formats grow with age to keep touches high: 4v4 for U8 and under, 7v7 for U9 and U10, 9v9 for U11 and U12, 11v11 from U13.
Should a 14 year old play one position?
The research SSTracker's soccer plans follow: from 14, a position plan can take most of a home session, with about a quarter kept for ball mastery at speed.
Free for families and teams
Save this plan to your child or team, free
Sign up and the free soccer week for 14 year olds opens in your child's planner, kept to healthy limits for the age, with progress your child sees against their own start. Coaches can send the same drills to the whole team as homework.
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