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At-home soccer drills for 11 to 13 year olds: winger

This is a free sample week of at-home soccer training for 11 to 13 year olds, for a winger: 3 of the 7 plans SSTracker has for this group, each 34 to 39 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.

Wingers sprint more than most and beat players one against one. At home a young winger can master the moves at speed against a cone, cross without breaking stride, cut inside to finish with either foot, and change direction sharply with the ball.

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

What a young winger can train at home

  • 1v1 moves at speed (step-over, scissors)
  • Crossing on the run
  • Cutting inside and finishing
  • Explosive change of direction with the ball

A free sample week of soccer for 11 to 13 year olds

Session 1

Winger session 1: 1v1 moves + Called moves 34 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. 1v1 moves at speed: step-over, scissors, cut inside past a cone (5 × 30 s, 30 s rest) · 5.5 min
    Sell the move, then explode out of it.
  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.

Session 2

Winger session 2: Cross on the run + Open-body receive 39 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. Cross on the run into a target zone (4 × 60 s, 45 s rest) · 7.5 min
    Head up before you cross.
  4. 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.
  5. 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.
  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.

Session 3

Winger session 3: Cut and shoot + Colour call 38.5 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. Cut inside and finish to the far corner (4 × 45 s, 60 s rest) · 7.5 min
    Touch inside, open up, curl it.
  4. Look, then play: a parent shows a colour as the ball leaves the wall, first touch to that side (5 × 60 s, 30 s rest) · 8 min
    Look before the ball arrives, then take your touch away from pressure.
  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.

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

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.

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

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.

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.

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

Cut and Shoot

Ages 11 and up · 12 min

Cut the ball across a cone to open your body, then shoot into the far corner.

  1. Dribble at a cone 18 yards from goal.
  2. Cut the ball sideways with the inside of your foot.
  3. Shoot on your next touch, aiming low across the keeper.
  4. Take 16 shots, 8 cutting each way, and count your on-target shots.

Coach's cue: Cut, set, shoot low.

Bring: soccer ball, goal, 2 cones

Safety: Make sure no one is standing in front of the goal or the wall before you strike.

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

Safety for ages 11 to 13

  • Plans for this age group use beginner and developing 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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