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A week of soccer at home: ages 14 and up

3 sessions of 42 to 48 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Match-speed mastery + Passing range

45min

  1. Warm-up: Soccer Warm-Up, Ages 14 and Up10 min
  2. Beat your score: one-touch wall passes in 45 seconds2 min
  3. Ball mastery combos at match speed, then random calls with head-up checks (5 × 50 s, 30 s rest)7 min
  4. Switch of play 27 to 33 yards (25 to 30 m) to a target (park or field) (5 × 60 s, 45 s rest)9.5 min
  5. Two looks before every receive, then play away from a parent’s pressure call (6 × 60 s, 30 s rest)9.5 min
  6. Game: match-speed challenge, receive, turn and finish into a small target4 min
  7. Cool-down: Soccer Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Combo cards: make up a three-move combo, teach it to a partner and learn theirs. Swap and chain them together.

My best · one-touch wall passes in 45 seconds

LastToday

DrillsSoccer Warm-Up, Ages 14 and UpBall Mastery Combos at Match SpeedDriven Long PassScan and Play Under a Pressure CallSoccer Cool-Down Stretches, Ages 14 and Up

Session 2

Recovery runs + Match-speed mastery

42min

  1. Warm-up: Soccer Warm-Up, Ages 14 and Up10 min
  2. Beat your score: one-touch wall passes in 45 seconds2 min
  3. Reaction start, 5 yards (5 m) recovery sprint, then jockey, no contact (8 × 8 s, 60 s rest)9.5 min
  4. Ball mastery combos at match speed, then random calls with head-up checks (5 × 50 s, 30 s rest)7 min
  5. Keeper reaction-ball and tennis-ball catches, two-ball drops (3 × 60 s, 45 s rest)6 min
  6. Game: match-speed challenge, receive, turn and finish into a small target4 min
  7. Cool-down: Soccer Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Recover relay: a partner dribbles a short distance ahead, and you turn, run and get goal-side to close the shooting lane. Swap.

My best · one-touch wall passes in 45 seconds

LastToday

DrillsSoccer Warm-Up, Ages 14 and UpRecovery Run and BlockBall Mastery Combos at Match SpeedKeeper Reaction-Ball CatchesSoccer Cool-Down Stretches, Ages 14 and Up

Session 3

Play under pressure + Recovery runs

48min

  1. Warm-up: Soccer Warm-Up, Ages 14 and Up10 min
  2. Beat your score: one-touch wall passes in 45 seconds2 min
  3. Two looks before every receive, then play away from a parent’s pressure call (6 × 60 s, 30 s rest)9.5 min
  4. Reaction start, 5 yards (5 m) recovery sprint, then jockey, no contact (8 × 8 s, 60 s rest)9.5 min
  5. Turn and shoot into small targets (5 × 45 s, 60 s rest)9.5 min
  6. Game: match-speed challenge, receive, turn and finish into a small target4 min
  7. Cool-down: Soccer Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Pressure-call pairs: a partner calls “pressure!” from a side and you play away from it after two looks. Pairs count correct plays.

My best · one-touch wall passes in 45 seconds

LastToday

DrillsSoccer Warm-Up, Ages 14 and UpScan and Play Under a Pressure CallRecovery Run and BlockTurn and ShootSoccer Cool-Down Stretches, Ages 14 and Up

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 14 and up: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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