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

This is a free sample week of at-home soccer training for 14 year olds and older, for a winger: 3 of the 7 plans SSTracker has for this group, each 44 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.

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

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 14 year olds and older

Session 1

Winger session 1: Explosive cuts + Weaker-foot finishing 44 minutes

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.
Beat your score: one-touch wall passes in 45 seconds · 2 min
Sharp and clean. Your own best is the only target.
Explosive change of direction with the ball through a cone gate (6 × 20 s, 60 s rest) · 8.5 min
Sell it, then go. Not on a team-training day.
Weak-foot finishing after a cut (5 × 45 s, 60 s rest) · 9.5 min
Same technique, weaker foot. Count your on-target hits.
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.
Game: match-speed challenge, receive, turn and finish into a small target · 4 min
Game speed, full focus. Score your own round.
Cool-down: walk, then hip, hamstring and calf stretches · 3 min
Slow breathing, gentle holds. Drink water.

Session 2

Winger session 2: Cross on the run + Explosive cuts 46.5 minutes

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.
Beat your score: one-touch wall passes in 45 seconds · 2 min
Sharp and clean. Your own best is the only target.
Crossing on the run, both feet (5 × 60 s, 45 s rest) · 9.5 min
Head up early; pick the zone.
Explosive change of direction with the ball through a cone gate (6 × 20 s, 60 s rest) · 8.5 min
Sell it, then go. Not on a team-training day.
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.
Game: match-speed challenge, receive, turn and finish into a small target · 4 min
Game speed, full focus. Score your own round.
Cool-down: walk, then hip, hamstring and calf stretches · 3 min
Slow breathing, gentle holds. Drink water.

Session 3

Winger session 3: Weaker-foot finishing + Cross on the run 47.5 minutes

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.
Beat your score: one-touch wall passes in 45 seconds · 2 min
Sharp and clean. Your own best is the only target.
Weak-foot finishing after a cut (5 × 45 s, 60 s rest) · 9.5 min
Same technique, weaker foot. Count your on-target hits.
Crossing on the run, both feet (5 × 60 s, 45 s rest) · 9.5 min
Head up early; pick the zone.
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.
Game: match-speed challenge, receive, turn and finish into a small target · 4 min
Game speed, full focus. Score your own round.
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

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.

Set a gate 2 steps wide at an angle 8 steps ahead.
Run at the gate with the ball.
Sell a move, then cut sharply through the gate.
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.

Weaker-Foot Finishing Ladder

Ages 14 and up · 14 min

Score with your weaker foot from four distances, moving back after each success.

Set cones at 8, 12, 16 and 20 yards.
Shoot with your weaker foot from the closest cone.
Move back a cone after two goals in a row.
Play for 12 minutes and record your farthest cone.

Coach's cue: Same technique, either foot.

Bring: soccer ball, goal, 4 cones

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

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.

Pick 3 or 4 combinations, for example step-over into la croqueta into a drag-back.
Do each for 45 to 60 seconds at game speed, 30 seconds rest.
Then 2 rounds of 60 seconds where your parent calls the move.
Look up between touches.

Coach's cue: Match speed, eyes up between touches.

Bring: soccer ball, partner or parent

Cross on the Run

Ages 11 and up · 12 min

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

Mark a target zone with 4 cones, 12 to 15 steps ahead and across.
Run with the ball down the side.
Head up early, then cross in stride without stopping.
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.

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.

Stand 4 to 6 steps from a wall.
Pass with two touches, then with one, keeping a steady rhythm.
Every other pass uses your weaker foot.
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”.

Set a gate on each side of you, 5 steps away.
Pass to the wall. As it comes back, your parent calls “left” or “right” as the pressure side.
Look twice, then receive and play out through the other gate.
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)