10U football practice plans (ages 9 and 10)

Football Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: backpedal and turn, then catch 10 easy tosses from a partner while jogging. No contact in a warm-up.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Catch, Tuck, Go 11 min

1. Stand 6 yards from your partner.
2. Catch with your hands away from your body.
3. Tuck the ball with the point in your hand and against your chest.
4. Take three quick steps; do 20 catches.

Coaching point: Catch, tuck, then run.

Safety: Use a clear, soft area and throw at a speed your partner can handle.

Tracking Angle Walkthrough 11 min

1. Your partner walks along a line of cones.
2. Approach from the side at an angle that meets them ahead, not behind.
3. Stop one yard away with feet under you.
4. Do 10 each side at walking speed.

Coaching point: Near foot, near shoulder.

Safety: No contact in this drill.

A-Skip Rhythm 12 min

1. Skip forward, lifting one knee to hip height.
2. Pull the foot down so it lands under your hip.
3. Swing your arms from cheek to hip pocket.
4. Do 6 trips of 15 yards.

Coaching point: Tall body, knee up, foot down.

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Chair Sit-and-Stand 14 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Football Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Football Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: backpedal and turn, then catch 10 easy tosses from a partner while jogging. No contact in a warm-up.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Bear Crawl Trips 8 min

1. Get on hands and feet with knees just off the ground.
2. Crawl forward 10 yards with a flat back.
3. Crawl backward to the start.
4. Rest and do 5 trips.

Coaching point: Flat back, knees low.

Know Your Alignment 11 min

1. Use cones to mark the ball and the line of scrimmage.
2. A partner calls a formation.
3. Jog to your spot and get in your stance.
4. Do 15 calls.

Coaching point: Find your landmark first.

Quick Feet Square 15 min

1. Mark a square with 4 cones, 1 big step apart, and stand in the middle.
2. Bend your knees, keep your back flat and your hands up by your chest.
3. On each call, step one foot out to the called cone and back.
4. Do 4 rounds of 20 seconds, resting between.

Coaching point: Small steps, stay low.

Safety: No contact in this drill: footwork only, with a big step of space from anyone else. Use flat, dry ground and stop if anything hurts.

Flamingo Stand Count 14 min

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coaching point: Eyes on one spot.

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Football Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.