14U soccer practice plans (ages 13 and 14)

Soccer Warm-Up, Ages 11 to 13 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: dribble at walking pace, then jogging pace, using both feet; finish with 10 passes to a partner or a wall.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Ball Mastery: Eight Moves, Called 10 min

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.

Coaching point: Ball close, both feet. On the called round, react fast.

Back to Goal, Turn and Finish 10 min

1. Stand 10 steps out, facing away from the goal.
2. Your parent passes into your feet.
3. Check your shoulder, turn on your first touch, and finish low.
4. Do 4 sets of 6, turning both ways.

Coaching point: Check your shoulder, turn on the first touch.

Safety: Make sure nobody is standing near the goal, the wall or the target before you strike. No contact and no tackling: the parent or partner only moves, calls or rolls the ball.

Look, Then Play: Color Call 10 min

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 color.
4. Take your first touch toward that cone. Do 5 sets of 10 receptions.

Coaching point: Look before the ball arrives, then take your touch away from pressure.

Dropped Ball Reaction Starts 6 min

1. Face your partner from 3 yards away in a ready stance.
2. Your partner holds a ball out at shoulder height and lets it drop.
3. Explode forward and catch it after the first bounce.
4. Do 10 starts; your partner moves back a step when you are ready.

Coaching point: Push the ground away, first step fast.

Safety: Warm up first and run on grass or a flat, dry surface. Walk back between reps and stop if anything hurts. On hot days drink water and rest in the shade; if you hear thunder, go inside.

Broad Jump and Hold 15 min

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coaching point: Swing, jump, stick.

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soccer Cool-Down Stretches, Ages 11 to 13 4 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 15 to 20 seconds, each side.
8. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Soccer Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: dribble at walking pace, then jogging pace, using both feet; finish with 10 passes to a partner or a wall.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Shuttle Run Fitness Test 16 min

1. Set two cones 22 yards (20 m) apart.
2. Run back and forth, increasing your pace each minute.
3. Stop when you can no longer keep the pace.
4. Record your total shuttles to compare with your own last test.

Coaching point: Pace yourself early, finish strong.

Safety: Only with an adult present who can call stop, and you may stop and rest at any time. Never on a hot day; drink water, and stop right away if you feel dizzy, sick or short of breath.

Show Them Outside 16 min

1. Your partner starts with the ball on a wide cone.
2. Curve your run so you block the inside path.
3. Keep them moving toward the sideline cones.
4. Do 10 reps and count how many you keep outside.

Coaching point: Curve your run, close the inside.

Safety: Stay on your feet and play the ball, not the player. No slide tackles; any live challenge is only with a coach watching.

Cone Dribbling 16 min

1. Set 6 cones in a line, 3 feet apart.
2. Dribble through using the inside and outside of both feet.
3. Go back and forth 6 times.
4. Speed up as you stay in control.

Coaching point: Close touches, head up between cones.

Soccer Cool-Down Stretches, Ages 11 to 13 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 15 to 20 seconds, each side.
8. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.