Drills and workouts by age
Pick an age group. Coaches get drills to run at practice, and players get a workout to do at home.
Each bar shows how long that age group's home workout takes.
U6: Fun, movement and loving the ball
Keep it playful. Short bursts of 5–8 minutes per activity, lots of touches, and no lines or waiting.
At practice
Drills for coaches to run with the team.
- Red Light, Green Light dribblingDribble on green, stop the ball on red.
- Sharks and MinnowsDribble past the sharks without losing your ball.
- Treasure HuntDribble to a cone, pick up a “treasure,” and bring it home.
- Toe TapsAlternate feet tapping the top of the ball, counting each round.
At home
About 10–15 minutes.
- Kick a ball against a wall or fence, 20 times with each foot.
- Animal walks: bear crawl, frog jumps, and crab walk across the yard.
- Balance game: stand on one foot for 10 seconds, then switch.
U8: Dribbling, passing and confidence
Introduce simple passing and 1v1 moves. Keep groups small and everyone moving.
At practice
Drills for coaches to run with the team.
- Gates dribblingDribble through as many cone gates as possible in 60 seconds.
- Partner passingPass back and forth with the inside of the foot, 5 yards apart, then step back.
- 1v1 to goalThe attacker tries a move, like a stop-turn, to get past the defender and score.
- Sharks and Minnows with movesUse a new skill move each round.
At home
About 15 minutes.
- Cone or shoe slalom: dribble through 6 markers and back, 5 rounds.
- Wall passes: 30 with each foot, using the inside of the foot.
- Juggling challenge: how many touches in a row? Beat your record.
U10: Technique, teamwork and decision-making
Build on passing, receiving and first touch. Start introducing small-sided games and basic positions.
At practice
Drills for coaches to run with the team.
- Passing squaresPass and move to the next cone, keeping the ball moving in a 10 x 10 yard square.
- Receive and turnCheck to the ball, take a first touch away from pressure, and turn.
- 3v1 rondoThree attackers keep the ball from one defender. Swap when the defender wins it.
- Finishing circuitShoot with both feet from different angles, then rotate roles.
At home
About 20 minutes.
- Ladder or line footwork: in-outs and side steps for 30 seconds, 4 rounds.
- Wall work: 40 two-touch passes. Receive with one touch, pass with the next.
- Dribbling box: change direction every 3 touches inside a small area for 5 minutes.
U12: Tactics, speed of play and fitness habits
Players are ready for team shape, combination play and more game-like pressure. Start building good training habits.
At practice
Drills for coaches to run with the team.
- 4v2 rondoQuick one- and two-touch passing under pressure.
- Give-and-goPass, sprint into space, and receive the return pass.
- Small-sided game (5v5)Play two or three touches to force quick decisions.
- Crossing and finishingA wide player delivers the ball while strikers time their runs into the box.
At home
About 25 minutes.
- Warm-up: 5 minutes of jogging, high knees and dynamic stretches.
- Agility: cone shuttle runs and zig-zag sprints, 6 rounds with 30 seconds of rest.
- Ball mastery: 10 minutes of dribbling moves (cuts, drag-backs, step-overs) at game speed.
- Core: planks, bridges and dead bugs, 3 sets of 20–30 seconds each.
U14+: Game intelligence, strength and consistency
Older players can handle full-field tactics, position-specific work and structured fitness. Recovery and good habits matter more than ever.
At practice
Drills for coaches to run with the team.
- Positional rondos (5v2, 6v3)Move the ball fast, with a focus on body shape and looking around before receiving.
- Transition gameWin the ball and counter-attack within five seconds.
- Pressing and coverPractice pressing together as a unit, with support behind.
- Set piecesCorners, free kicks and throw-ins, with assigned roles.
At home
About 30–40 minutes.
- Dynamic warm-up: leg swings, lunges with rotation and A-skips, 8 minutes.
- Speed and endurance: 6 x 40-yard sprints, then a 15-minute steady jog or interval run.
- Strength: bodyweight squats, split squats, push-ups and glute bridges, 3 sets of 10–12.
- Recovery: stretch, drink plenty of water, and get 8–10 hours of sleep.