Free drill library · Soccer

Fullback drills for kids: at-home training for outside backs by age

Fullbacks cover more ground at speed than almost anyone, up and down the side of the field. Home training builds the parts a young fullback can own: crossing into a target zone, sharp accelerations, getting back goal-side, and showing an attacker down the line.

What a young fullback can train at home

  • Crossing from the end line and on the run
  • Overlap-run accelerations
  • Recovery runs, then jockeying down the line
  • Dribbling at speed down the side

Fullback 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. Dribble down the side and pass across into a target (4 × 45 s, 30 s rest) · 5.5 min
    Big pushes down the line, then a calm pass.
  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.

Down the Line and Across

Ages 7 to 10 · 8 min

A fullback’s run: dribble fast down the side, then pass across into a target.

  1. Make a long side lane with 2 cones, and a small target gate across from its end.
  2. Push the ball down the lane with big touches.
  3. At the end cone, stop, look up and pass across through the gate.
  4. Walk back and go again: 8 runs, then switch sides.

Coach's cue: Big pushes down the line, then a calm pass across.

Bring: soccer ball, 4 cones

Safety: Run on grass or a flat, dry surface; walk back between runs.

Race and Stop

Ages 7 to 10 · 8 min

Dribble fast to a cone, then stop the ball dead with your sole.

  1. Put a cone 8 steps away.
  2. Push the ball ahead with big touches and race to the cone.
  3. Stop the ball dead next to it with the sole of your foot.
  4. Walk back. Do 8 races.

Coach's cue: Fast pushes, then a soft stop.

Bring: soccer ball, 2 cones

Safety: Run on grass or a flat, dry surface; walk back between races.

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

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

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

Animal Walk Circuit

Ages 7 and up · 8 min

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.

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

Confidence Round

Ages 7 and up · 6 min

Easy wins first: a soft ball and a short distance until you make 8 out of 10, then one small step harder.

  1. Pick a skill your coach gave you (a pass, a stop or a shot).
  2. Make it easy: a softer ball and a short distance.
  3. Do 10. If you make 8, step back one step or use a firmer ball.
  4. If it gets hard, go back a step. Finish on a good one.

Coach's cue: Win most of them, then make it a little harder.

Bring: softer or smaller ball, wall or partner or parent

Cone Path Dribble

Ages 7 to 10 · 8 min

Dribble a winding path of cones with the inside, outside and sole of both feet.

  1. Set 6 cones in a zigzag, 2 big steps apart.
  2. Dribble through with the inside of your foot, then the outside.
  3. On the way back, roll the ball with your sole around each cone.
  4. Do 4 rounds; try to go a little faster each time, ball still close.

Coach's cue: Lots of little touches. Head up between cones.

Bring: soccer ball, 6 cones

Weak Foot Week

Ages 7 and up · 10 min

Wall passes, juggling and dribbling with your weaker foot only, then alternating.

  1. Wall passes with your weaker foot only for 60 seconds.
  2. Juggle with your weaker foot: beat your own best.
  3. Dribble a short cone path with your weaker foot only.
  4. Finish with a set alternating feet. Do this 3 times a week; it takes months, keep going.

Coach's cue: Your weaker foot gets better every time you use it.

Bring: soccer ball, wall

Ball Mastery Intervals

Ages 7 and up · 10 min

Fitness with the ball: 30 seconds of quick, quality touches, 30 seconds of rest.

  1. Pick 4 ball-mastery moves you know.
  2. Do one move for 30 seconds, fast but clean.
  3. Rest 30 seconds.
  4. Work through 5 to 10 rounds. At 14 and over, make the work rounds harder.

Coach's cue: Keep the touches clean even when tired.

Bring: soccer ball

Safety: Counts toward your training time this week. Stop if anything hurts.

Fullback 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 (36 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. Crossing from the end line into a target zone (4 × 60 s, 45 s rest) · 7.5 min
    Look up, pick the zone, strike across the ball.
  4. 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.
  5. Bodyweight strength: squats, lunges, push-ups, plank; Nordic curls 3 to 5 with a parent holding your ankles (3 × 60 s, 30 s rest) · 5 min
    Slow and controlled. Stop if anything hurts.
  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.

End-Line Cross to a Zone

Ages 11 and up · 12 min

Dribble to the end line and cross into a target zone in front of the goal.

  1. Mark an end line, and a target zone of 4 cones about 12 steps in from it.
  2. Dribble down the side to the end line.
  3. Look up, then cross the ball into the zone.
  4. Do 4 sets of 6 crosses, then try the other foot.

Coach's cue: Look up, pick the zone, strike across the ball.

Bring: soccer ball, 6 cones

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

Overlap Run Accelerations

Ages 11 and up · 8 min

The fullback’s overlap: a curved burst around a cone and 11 yards (10 m) down the line.

  1. Put a cone as your “teammate” and another 11 yards (10 m) down the side.
  2. Start behind the first cone.
  3. Curve around it and explode for 11 yards (10 m).
  4. Walk back slowly. Do 5 runs with full rest.

Coach's cue: Explode for 11 yards (10 m), walk back.

Bring: 3 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.

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.

Agility Ladder

Ages 7 and up · 10 min

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

Jockey Stance Shuffles

Ages 7 and up · 8 min

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.

Confidence Round

Ages 7 and up · 6 min

Easy wins first: a soft ball and a short distance until you make 8 out of 10, then one small step harder.

  1. Pick a skill your coach gave you (a pass, a stop or a shot).
  2. Make it easy: a softer ball and a short distance.
  3. Do 10. If you make 8, step back one step or use a firmer ball.
  4. If it gets hard, go back a step. Finish on a good one.

Coach's cue: Win most of them, then make it a little harder.

Bring: softer or smaller ball, wall or partner or parent

Weak Foot Week

Ages 7 and up · 10 min

Wall passes, juggling and dribbling with your weaker foot only, then alternating.

  1. Wall passes with your weaker foot only for 60 seconds.
  2. Juggle with your weaker foot: beat your own best.
  3. Dribble a short cone path with your weaker foot only.
  4. Finish with a set alternating feet. Do this 3 times a week; it takes months, keep going.

Coach's cue: Your weaker foot gets better every time you use it.

Bring: soccer ball, wall

Ball Mastery Intervals

Ages 7 and up · 10 min

Fitness with the ball: 30 seconds of quick, quality touches, 30 seconds of rest.

  1. Pick 4 ball-mastery moves you know.
  2. Do one move for 30 seconds, fast but clean.
  3. Rest 30 seconds.
  4. Work through 5 to 10 rounds. At 14 and over, make the work rounds harder.

Coach's cue: Keep the touches clean even when tired.

Bring: soccer ball

Safety: Counts toward your training time this week. Stop if anything hurts.

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

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

Hamstring and Lunge Strength

Ages 11 and up · 10 min

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.

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

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

First Touch Off Varied Rebounds

Ages 11 and up · 10 min

Change the height, speed and angle of the wall rebound every set, and receive across your body into space.

  1. Pass to the wall from 5 steps, sometimes hard, sometimes soft, sometimes off the bounce.
  2. Receive across your body, away from the wall, into space.
  3. Change the distance or the pace every set.
  4. Do 4 to 6 sets of 60 seconds.

Coach's cue: Every touch sets up the next action.

Bring: soccer ball, wall

Small-Zone Finishing

Ages 11 and up · 10 min

Finish into small zones first time, after a touch and on the turn, and score yourself.

  1. Mark 2 small zones in the corners of a goal.
  2. Strike first time from a rebound or a parent’s pass.
  3. Then after one touch, then after a turn.
  4. Up to 30 strikes in all, both feet. Write down your score.

Coach's cue: Placement first. Both feet.

Bring: 3 to 5 soccer balls, goal or 2 targets

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

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

Fullback 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. Early and whipped crosses into a zone, 6 per set (5 × 60 s, 45 s rest) · 9.5 min
    Whip across the ball; pick the zone before you strike.
  4. Recovery run then jockey down the line, no contact (8 × 8 s, 60 s rest) · 9.5 min
    Get goal-side, then show them wide.
  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.

Repeat Sprint Shuttles

Ages 14 and up · 15 min

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.

Early and Whipped Crosses

Ages 14 and up · 12 min

Deliver early crosses from deep and whipped crosses from wide into a zone, 6 per set.

  1. Mark a zone of 4 cones between the penalty spot and the six-yard line.
  2. From deep on the side, cross early into the zone.
  3. Then from wider, whip across the ball with pace.
  4. Do 5 sets of 6, both feet.

Coach's cue: Whip across the ball; pick the zone before you strike.

Bring: 3 to 5 soccer balls, 6 cones

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

Confidence Round

Ages 7 and up · 6 min

Easy wins first: a soft ball and a short distance until you make 8 out of 10, then one small step harder.

  1. Pick a skill your coach gave you (a pass, a stop or a shot).
  2. Make it easy: a softer ball and a short distance.
  3. Do 10. If you make 8, step back one step or use a firmer ball.
  4. If it gets hard, go back a step. Finish on a good one.

Coach's cue: Win most of them, then make it a little harder.

Bring: softer or smaller ball, wall or partner or parent

Weak Foot Week

Ages 7 and up · 10 min

Wall passes, juggling and dribbling with your weaker foot only, then alternating.

  1. Wall passes with your weaker foot only for 60 seconds.
  2. Juggle with your weaker foot: beat your own best.
  3. Dribble a short cone path with your weaker foot only.
  4. Finish with a set alternating feet. Do this 3 times a week; it takes months, keep going.

Coach's cue: Your weaker foot gets better every time you use it.

Bring: soccer ball, wall

Ball Mastery Intervals

Ages 7 and up · 10 min

Fitness with the ball: 30 seconds of quick, quality touches, 30 seconds of rest.

  1. Pick 4 ball-mastery moves you know.
  2. Do one move for 30 seconds, fast but clean.
  3. Rest 30 seconds.
  4. Work through 5 to 10 rounds. At 14 and over, make the work rounds harder.

Coach's cue: Keep the touches clean even when tired.

Bring: soccer ball

Safety: Counts toward your training time this week. Stop if anything hurts.

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

First Touch Off Varied Rebounds

Ages 11 and up · 10 min

Change the height, speed and angle of the wall rebound every set, and receive across your body into space.

  1. Pass to the wall from 5 steps, sometimes hard, sometimes soft, sometimes off the bounce.
  2. Receive across your body, away from the wall, into space.
  3. Change the distance or the pace every set.
  4. Do 4 to 6 sets of 60 seconds.

Coach's cue: Every touch sets up the next action.

Bring: soccer ball, wall

Small-Zone Finishing

Ages 11 and up · 10 min

Finish into small zones first time, after a touch and on the turn, and score yourself.

  1. Mark 2 small zones in the corners of a goal.
  2. Strike first time from a rebound or a parent’s pass.
  3. Then after one touch, then after a turn.
  4. Up to 30 strikes in all, both feet. Write down your score.

Coach's cue: Placement first. Both feet.

Bring: 3 to 5 soccer balls, goal or 2 targets

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

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.

Bodyweight Strength Ladder

Ages 14 and up · 15 min

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.

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.

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

Turn these into a plan your fullback actually does

In SSTracker the coach sends the session, your child gets a short workout with every step, earns XP when they log it, and you see the work. No club yet? The family plan is $7.50 a month per player, or $12 for the whole household, with 14 days free. Running a club or team is free.

Start free as a family Set up your team free

The research behind these plans

These sessions are built from 77 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.

Age, development and practice design (22)
Positions, scanning and technique (11)
Goalkeeping (10)
Safety, load and injury (26)
Motivation and parents (8)

Ready when you are

Give your players a reason to train tomorrow

Set up your club in a few minutes. Running it is free; add player training when you want it.

Start your club free Questions? Read the help