8U soccer practice plans (ages 7 and 8)

Soccer Warm-Up, Ages 7 to 10 10 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: dribble at walking pace, then jogging pace, using both feet; finish with 10 passes to a partner or a wall.

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.

Fake and Burst Past the Cone 16 min

1. Put a cone 5 steps in front of you as the “defender”.
2. Dribble at it with small touches.
3. Just before the cone, dip your shoulder one way.
4. Push the ball the other way and sprint 3 steps past it. Do 8 each side.

Coaching point: Fake one way, go the other.

Dribble In and Score 10 min

1. Start 15 yards from a small goal.
2. Dribble in with small touches.
3. When you are close, pass the ball into the goal.
4. Do 12 runs, half with each foot.

Coaching point: Get close, then pass it in.

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

Chair Sit-and-Stand 16 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.

Soccer Cool-Down Stretches, Ages 7 to 10 8 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. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. 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.

Soccer Warm-Up, Ages 7 to 10 10 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: dribble at walking pace, then jogging pace, using both feet; finish with 10 passes to a partner or a wall.

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.

Confidence Round 12 min

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.

Coaching point: Win most of them, then make it a little harder.

Agility Ladder 14 min

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.

Coaching point: Light feet, quick taps.

Flamingo Stand Count 16 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.

Soccer Cool-Down Stretches, Ages 7 to 10 8 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. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. 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.