U14 football drills
Teenagers want to be treated like footballers. Explain the why, involve them in decisions, and keep it competitive.
The best U14 football drills are short, game-like practices with lots of touches. Tactical units: back line, midfield, front line.
What to focus on at U14
- Tactical units: back line, midfield, front line.
- Patterns of play for your formation.
- Transitions and pressing with intensity.
- Physical development matters: growth spurts mean individual care.
U14 rondos drills
4v1 rondo
5 (or groups of 5) · 10 to 15 mins
5v2 rondo
7 · 15 mins
Rondo with transition (U11 to U13)
9 to 12 · 15 to 20 mins
4v2 rondo
6 (or groups of 6) · 12 to 15 mins
4-3-3 midfield triangle rondo (6v3)
9 · 15 mins
4-4-2 box rondo with a switch
10 to 12 · 15 to 20 mins
Wing-back rondo for 3-5-2 and 3-4-3
11 to 13 · 15 to 20 mins
Positional rondo 5v5 + 3
13 · 20 mins
Directional rondo: play through the lines
9 to 11 · 15 mins
Split-pass rondo (5v2)
7 per group · 10 to 12 mins
Double box rondo (transfer)
12 to 16 · 15 mins
Big circle rondo (8v3)
11 to 14 · 10 mins
Rondo race
10 to 16 · 8 to 10 mins
Rondo with an inside player (4+1v2)
7 per group · 10 to 12 mins
Keeper rondo (5v2 with the keeper)
7 to 8 · 10 mins
Long rondo: switch the play (6v2)
8 per group · 10 to 12 mins
Rondo with defender goals
7 to 8 per group · 10 mins
U14 warm-ups drills
Football movement warm-up
Any · 8 to 10 mins
Pairs passing on the move
Pairs (whole squad) · 8 to 10 mins
Keepy-uppy challenge
Any · 5 to 10 mins
Colour call reactions
4 to 20 · 8 mins
Pre-match warm-up routine (15 minutes)
Whole squad · 15 mins
Handball to football
8 to 16 · 10 mins
Dynamic warm-up with a ball each
Any · 10 mins
Ball tag (pass to tag)
8 to 20 · 8 mins
Football tennis
4 to 12 · 10 mins
Team keepy-uppy circle
4 to 8 per circle · 8 mins
Pass and race
Pairs · 8 mins
Quick feet and sprint
Any · 6 mins
Shadow play (team shape walk-through)
9 to 16 · 8 to 10 mins
Knee tag
Pairs · 5 mins
Rock, paper, scissors chase
Pairs · 6 mins
Injury-prevention warm-up (FIFA 11+ style)
Any · 15 to 20 mins
U14 passing drills
Pass and move square
4 to 6 per square · 10 to 15 mins
Switching play: 4v4 + 2 across three zones
10 · 15 to 20 mins
Third-man passing pattern (Y shape)
6 to 10 · 12 to 15 mins
Receiving on the half-turn
6 to 12 · 12 mins
Scanning game: colour cones
6 to 16 · 10 to 12 mins
Triangle passing with rotation
3 to 5 per triangle · 10 mins
Diamond passing with a give-and-go
5 to 8 per diamond · 15 mins
One-two (wall pass) relay
6 to 20 (teams of 3 to 5) · 10 mins
Long driven passing in pairs
Pairs (whole squad) · 10 to 15 mins
Numbers passing (pass in sequence)
8 to 16 · 10 to 15 mins
Circle passing with a centre player
6 to 10 · 10 mins
Overlap passing pattern
6 to 12 · 15 mins
Up, back and through
6 to 12 · 10 to 15 mins
Three-line pass and follow
6 to 15 · 10 mins
Pairs passing ladder
Pairs (whole squad) · 10 mins
Split the defenders pass
6 to 12 · 10 to 15 mins
Wall passing (practise anywhere)
1 or more · 10 mins
Three-player passing weave
Groups of 3 · 10 mins
Receive across the body (box)
4 to 8 · 10 mins
Lofted passes to target zones
Pairs or threes · 10 mins
Check, set and spin
Groups of 3 · 10 mins
Pass through the lines
8 to 14 · 15 mins
Long-short-long passing pattern
4 to 8 · 10 mins
Beat the press: 2v1 in a channel
6 to 15 · 10 mins
Outside-of-the-foot passing
Pairs · 8 to 10 mins
Passing square with two balls
8 to 12 · 10 to 15 mins
Drive, pass and time the run
6 to 10 · 12 mins
Vertical pass and support ladder
6 to 9 · 12 mins
Bounce off the midfielder, play forward
8 to 13 · 15 mins
Dribble, pass, follow (square warm-up)
6 to 12 · 10 mins
L-shape passing: three ways
8 to 10 · 12 mins
Double diamond into mini-goals
8 to 12 · 12 mins
Switch, cross, finish warm-up
7 to 12 plus a keeper · 15 mins
Drop into the pocket and drive
8 to 12 · 12 mins
U14 shooting and finishing drills
Receive, turn and shoot
6 to 10 plus a keeper · 15 mins
Two-goal finishing game
8 to 12 plus 2 keepers · 15 mins
Cross and finish: near post, far post
8 to 14 plus a keeper · 15 to 20 mins
Striker movement: check away, then go
4 to 10 plus a keeper · 12 to 15 mins
One-two and shoot
6 to 14 plus a keeper · 15 mins
Shoot and follow in for rebounds
6 to 14 plus a keeper · 10 to 15 mins
Volleys from a hand-feed
Pairs plus a keeper · 10 mins
Long-range shooting game
8 to 14 plus 2 keepers · 15 mins
Through-ball and finish one-on-one
6 to 14 plus a keeper · 15 mins
World Cup finishing game
6 to 16 plus a keeper · 15 mins
Penalty targets
4 to 16 · 10 mins
Cut inside and shoot
6 to 12 plus a keeper · 15 mins
Far-post finishing from wide
6 to 14 plus a keeper · 15 mins
2v1 attack and finish
6 to 15 plus a keeper · 15 mins
Race the defender and shoot
6 to 16 plus a keeper · 10 to 15 mins
Lay-off and first-time finish
6 to 12 plus a keeper · 10 to 15 mins
Dribble through a gate and shoot
6 to 14 plus a keeper · 10 mins
Finishing circuit (three stations)
9 to 15 plus 2 keepers · 15 to 20 mins
Pass it into the net (side-foot placement)
6 to 14 plus a keeper · 10 mins
Receive side-on and shoot
6 to 12 plus a keeper · 10 to 15 mins
Weak-foot finishing from angles
6 to 12 plus a keeper · 10 mins
Turn and shoot 2v2 box
8 plus 2 keepers · 15 mins
Chip finishes over the keeper
6 to 12 plus a keeper · 10 mins
Cut-back finishing (pull-back to the spot)
6 to 14 plus a keeper · 15 mins
Tight-angle finishing
6 to 12 plus a keeper · 10 mins
Rapid-fire shooting
4 to 12 plus a keeper · 10 mins
Free-kick practice with a cone wall
4 to 10 plus a keeper · 10 mins
Run-in shoot-out (8 seconds)
4 to 16 plus a keeper · 10 mins
Near-post finishing from crosses
6 to 14 plus a keeper · 10 to 15 mins
Three-ball combinations to shoot
4 to 8 plus a keeper · 15 mins
Create in the pocket and finish
4 to 8 plus a keeper · 12 mins
Overlap, cross and finish
5 to 10 plus a keeper · 15 mins
2v1 to goal in waves
6 to 12 plus a keeper · 12 mins
U14 dribbling drills
Ball mastery circuit
Any number · 10 mins
Turns square (inside, outside, drag-back, Cruyff)
4 to 20 · 10 to 15 mins
Skill moves at a cone defender
4 to 16 · 10 to 15 mins
Shield the ball (1v1 shielding)
Pairs (whole squad) · 10 mins
Speed zones (slow, fast, slow)
4 to 20 · 10 mins
Mirror dribbling across a line
Pairs · 8 mins
Croqueta and sole-roll gates
4 to 20 · 10 mins
Running with the ball race
4 to 20 · 8 mins
Star dribbling (out and back)
4 to 16 · 8 to 10 mins
Weak-foot dribbling lanes
4 to 20 · 8 mins
Escape the chaser
Pairs · 10 mins
Ball mastery 10-move challenge
Any · 10 mins (or at home)
Figure-of-eight dribbling
2 to 12 · 8 mins
U14 1v1 drills
1v1 to goal
6 to 12 plus a keeper · 15 mins
1v1 channels (beat your defender)
4 to 20 (pairs) · 10 to 15 mins
1v1 to four gates
Pairs (whole squad) · 10 mins
Wide 1v1: beat the full-back and cross
6 to 12 plus a keeper · 15 mins
1v1 with your back to goal
6 to 12 plus a keeper · 15 mins
1v1 tournament (up and down the pitches)
8 to 20 · 15 mins
1v1 from different starting angles
6 to 14 plus a keeper · 15 mins
1v1 to two small goals
Pairs (whole squad) · 10 mins
1v1 with a recovering defender
9 to 15 plus a keeper · 15 mins
1v1 plus a bounce player
Groups of 3 plus a keeper · 15 mins
Winner stays on 1v1
6 to 12 plus a keeper · 10 to 15 mins
1v1 counter from halfway
6 to 14 plus a keeper · 15 mins
Diagonal 1v1 from the corners
6 to 16 · 10 mins
Stop-start 1v1 (mirror line)
Pairs · 8 mins
Named-move 1v1 (bonus points)
Pairs (whole squad) · 10 mins
Two-way 1v1 (win it, attack the other end)
Pairs (whole squad) · 10 mins
Protect the target 1v1
Groups of 3 · 10 mins
Shooting duel (1v1 across two goals)
Pairs · 8 mins
U14 possession drills
Possession with neutrals (4v4+2)
10 · 15 mins
End-to-end possession (target players)
10 to 16 · 15 mins
Three-team possession
9 to 15 (three teams) · 15 mins
Keep-ball with overloads (5v2 to 5v5)
7 to 12 · 12 to 15 mins
Possession to score through gates
8 to 14 · 15 mins
Possession with wall (bounce) players
10 to 14 · 15 mins
10-pass game
8 to 16 · 12 to 15 mins
Two-zone possession switch
10 to 16 · 15 mins
Colour-sequence possession
9 to 15 (three colours) · 12 mins
Mixed-touch possession
8 to 16 · 12 mins
Long thin pitch possession
8 to 14 · 12 to 15 mins
Positional game 3v3+3
9 · 15 mins
Tight 4v4 with counter goals
8 plus keepers optional · 12 mins
Corner-zone possession
8 to 14 · 12 to 15 mins
Third-man possession game
8 to 14 · 15 mins
Possession with the keeper as sweeper
11 to 15 with keepers · 15 mins
Team keep-ball in shape
14 to 20 · 15 to 20 mins
Five passes then score
8 to 14 · 15 mins
Beat the clock possession
8 to 14 · 12 mins
Pass-and-move rule possession
8 to 14 · 12 mins
Overload transfer: two halves
9 to 12 · 15 mins
Rotating neutrals keep-ball
9 to 11 · 15 mins
Safe squares game
6 to 10 · 12 mins
Break out to the end zone
8 to 10 · 15 mins
Five mini-goal game
8 to 10 · 15 mins
Middle player must touch it
7 to 10 · 12 mins
Switch the play: three channels
10 to 14 · 15 mins
Find the target, keep it
8 to 10 · 12 mins
4v4 plus wall players
8 to 12 · 15 mins
U14 small-sided games drills
4v4 with four corner goals
8 to 10 · 16 mins (4 x 4)
Conditioned game: free wide zones
12 to 18 · 20 mins
4v4 with keepers
10 · 15 to 20 mins
Numbers game (called overloads)
8 to 16 · 15 mins
5v5 with two floaters
12 · 15 mins
Line ball (dribble over the line)
8 to 16 · 12 mins
Two-ball chaos game
10 to 16 · 10 mins
Power play (scorers bring a teammate on)
10 to 16 · 12 to 15 mins
4v4 with wide neutrals to cross
10 plus keepers · 15 mins
Three-goal game
8 to 14 · 12 to 15 mins
Futsal-style 5v5
10 plus subs · 15 to 20 mins
Silent football game
8 to 16 · 8 to 10 mins
Score off the bounce
8 to 12 plus keepers · 15 mins
Attack v defence with counter goals
10 to 16 plus a keeper · 20 mins
U14 patterns of play drills
4-3-3 full-back overlap with the winger
8 to 12 plus a keeper · 15 to 20 mins
4-3-3 third-man run to the striker
6 to 10 plus a keeper · 15 mins
4-4-2 strike partnership: one short, one long
6 to 10 plus a keeper · 15 mins
4-4-2 wide 2v1: full-back and wide midfielder
6 to 12 plus a keeper · 15 to 20 mins
3-5-2 wing-back switch of play
10 to 14 plus a keeper · 20 mins
4-2-3-1: finding the number 10 between the lines
12 to 14 · 20 mins
4-3-3 underlapping number 8
6 to 10 plus a keeper · 15 mins
4-4-2 switch through the central pair
8 to 12 · 15 mins
3-5-2 outside centre-back overlap
6 to 10 plus a keeper · 15 mins
4-2-3-1 double pivot to the wingers
8 to 12 plus a keeper · 15 mins
3-4-3 wide triangle rotation
6 to 10 plus a keeper · 15 mins
4-3-3: eight drops, winger runs in behind
8 to 11 plus a keeper · 15 mins
4-3-3: byline and cut-back to the arriving eight
6 to 10 plus a keeper · 15 mins
4-3-3: wide triangle rotation
4 to 8 plus a keeper · 12 mins
4-3-3: striker drops, midfielder runs beyond
6 to 9 plus a keeper · 12 mins
4-3-3: build through the free eight
9 to 15 plus keepers · 20 mins
Front three interchange
3 to 6 plus a keeper · 12 mins
U14 build-up play drills
Playing out from the back 3v2 (plus keeper)
6 to 8 · 15 to 20 mins
Split centre-backs and the dropping midfielder
8 to 10 plus a keeper · 15 to 20 mins
Goal kick: short to the full-back
6 to 10 plus a keeper · 15 mins
Keeper to centre-back to the 6 (pivot turns)
6 to 10 plus a keeper · 15 mins
Beat the first line (4v3 plus keeper)
8 plus a keeper · 15 mins
Back three against a two-striker press
7 to 10 plus a keeper · 15 mins
Build-up to midfield gates (6v4)
10 plus a keeper · 15 to 20 mins
Long ball and the second ball
8 to 14 plus a keeper · 15 mins
Find the free player
9 to 13 plus a keeper · 15 mins
Inverted full-back build-up
8 to 12 plus a keeper · 15 mins
The 6 drops between the centre-backs
7 to 10 plus a keeper · 15 mins
Vertical pass and lay-off out of pressure
8 to 12 plus a keeper · 15 mins
Switch across the back line
6 to 10 plus a keeper · 12 to 15 mins
Progressive build-up waves (3v2, 4v3, 5v4)
9 to 15 plus a keeper · 15 to 20 mins
Escape the wide trap
6 to 9 plus a keeper · 15 mins
Box midfield build-up (2+2)
8 to 12 plus a keeper · 15 mins
Centre-back step-in (carry the ball forward)
6 to 10 plus a keeper · 12 mins
Phase of play: 7v6 build-up with counter goals
13 plus a keeper · 20 mins
Centre-backs: find the free goal
4 to 6 · 12 mins
Holding midfielder: always be diagonal
5 to 7 plus a keeper · 12 mins
Full-back: receive, drive, combine
4 to 8 · 12 mins
Number 10: find the pocket and turn
5 to 8 · 12 mins
Short to go long: switch through the pivot
6 to 10 · 15 mins
U14 pressing drills
Pressing triggers game
10 to 14 · 20 mins
High press in a 4-3-3: front three shape
12 to 16 including keepers · 20 mins
3v3 press and win (pressing in threes)
6 to 12 · 15 mins
Curved runs: cut off the switch (2v3)
5 to 10 · 12 to 15 mins
Pressing the goal kick
12 to 18 plus a keeper · 15 to 20 mins
Midfield trap: show inside, double up
8 to 12 · 15 mins
Touchline trap
6 to 10 · 12 mins
4-4-2 high press: the two strikers' cues
14 to 20 plus a keeper · 20 mins
3-5-2 press: wing-backs jump
14 to 20 plus a keeper · 20 mins
High-turnover game (bonus for winning it high)
10 to 16 plus keepers · 15 to 20 mins
Cover shadow pressing
6 to 10 · 12 mins
Press and cover in pairs
8 to 16 · 12 mins
Press or drop (coach's call)
12 to 18 plus keepers · 15 to 20 mins
Back-pass trigger press
8 to 14 · 12 to 15 mins
Stop the turn: pressing a target player
6 to 12 · 12 mins
Hunt in packs 4v4 (+2)
10 · 12 mins
Pressing the keeper
6 to 10 plus a keeper · 12 mins
4-2-3-1 press: the 10 on their 6
12 to 18 plus a keeper · 15 to 20 mins
Press one, screen two (3v5 keep-ball)
8 (5 v 3) · 15 mins
Pressing waves (two pressing teams)
10 to 14 · 15 mins
Trap zones: win it by the line
12 to 16 plus keepers · 15 mins
Middle press: cut out the six
11 to 15 · 20 mins
Counter-press boxes (win it in 5)
8 to 12 · 15 mins
Pressing triggers: traffic lights
8 to 14 · 12 mins
Screen and steal gates
6 to 10 · 12 mins
U14 transitions drills
Five-second counter-press box
8 to 12 · 15 mins
Counter-attack 3v2 to goal
8 to 14 plus keepers · 15 to 20 mins
Continuous waves: 2v1 into 3v2
9 to 16 plus keepers · 15 to 20 mins
Win it and go (4v4 + counter goals)
8 to 12 · 15 mins
Sprint back: recovery after losing it
10 to 16 plus keepers · 15 mins
Three-team transition game
12 to 15 plus keepers · 15 to 20 mins
Defend the corner, then break
12 to 16 plus a keeper · 15 mins
Keeper starts the counter
8 to 12 plus 2 keepers · 15 mins
Attack-defend switch (4v4 in halves)
8 to 12 · 15 mins
Counter-attack 4v3 with a recovering runner
8 to 14 plus a keeper · 15 mins
Find the forward in 6 seconds
10 to 14 · 15 mins
Delay and recover (1v2)
6 to 12 plus a keeper · 12 mins
Continuous 5v5 transition waves
15 plus keepers · 15 to 20 mins
Shoot then press
8 to 12 plus 2 keepers · 15 mins
Quick restart counter
10 to 16 plus keepers · 15 mins
Rest defence game
12 to 16 plus keepers · 15 to 20 mins
Coach's ball counter race
8 to 12 plus keepers · 15 mins
Midfield turnover to strikers
10 to 14 plus keepers · 15 mins
Switch direction on the whistle
10 to 16 plus keepers · 12 mins
U14 defending drills
1v1 defending: show them outside
6 to 16 · 15 mins
2v2 cover and balance
8 to 16 · 15 mins
Back line shifting with the ball
8 to 12 plus a keeper · 15 mins
Defending crosses in the box
8 to 12 plus a keeper · 15 mins
Recovery runs: get goal-side
6 to 16 plus a keeper · 10 to 15 mins
Jockeying in pairs
Pairs (whole squad) · 8 mins
Defend the gates (3v3)
6 to 12 · 15 mins
Block the shot
6 to 12 plus a keeper · 10 mins
Back four: step up and drop together
4 to 8 defenders plus attackers · 15 mins
Defending corners: zonal and man-marking
12 to 18 plus a keeper · 15 mins
Tracking runners into the box
6 to 12 plus a keeper · 15 mins
Compact defending game
10 to 16 plus keepers · 15 mins
Block tackle technique (safe tackling)
Pairs · 8 mins
Interception game: step in front
6 to 12 · 10 to 12 mins
Setting up a defensive wall
6 to 12 plus a keeper · 10 mins
Defending throw-ins and kick-ins
8 to 12 · 10 mins
Defending cut-backs
8 to 12 plus a keeper · 15 mins
Holding the line (offside awareness)
8 to 14 plus a keeper · 15 mins
Clearances: high, far, wide
6 to 12 plus a keeper · 10 mins
Back three: cover and slide
3 to 6 defenders plus attackers · 15 mins
Centre-backs: defend the cross
4 to 8 plus a keeper · 15 mins
Deal with the ball over the top
4 to 8 plus a keeper · 15 mins
Recovery run: race the attacker
Pairs plus a keeper · 12 mins
U14 fitness and agility drills
Zig-zag agility and finish
4 to 16 plus a keeper · 10 mins
Shuttle relay races
6 to 24 (teams of 3 to 4) · 8 to 10 mins
Reaction races
Pairs (whole squad) · 8 mins
4v4 intervals (fitness through football)
8 to 16 · 15 to 20 mins
Mirror me (pairs agility)
Pairs (whole squad) · 5 to 8 mins
Dribble shuttles
4 to 20 · 8 mins
Ball fartlek
Any · 10 to 15 mins
Core strength circuit for footballers
Any · 10 mins
Jump and land safely
Any · 8 mins
Cone ladder footwork
Any · 8 mins
1v1 conditioning duels
Pairs · 12 mins
3v3 non-stop game
9 to 12 · 15 mins
Brake and turn (deceleration)
Any · 8 mins
Single-leg balance challenges
Pairs · 6 mins
Shuffle and sprint relay
6 to 20 (teams) · 8 mins
2v2 sprint duels to goal
8 to 16 plus a keeper · 12 mins
Cool-down routine
Any · 8 to 10 mins
U14 heading drills
Heading technique in pairs (light ball)
Pairs · 5 mins
Defensive clearing header
Groups of 3 · 5 to 8 mins
Attacking header from a served cross
4 to 10 plus a keeper · 8 to 10 mins
Flick-on header to a runner
Groups of 3 · 5 to 8 mins
Heading accuracy to target zones
Groups of 3 · 5 to 8 mins
Jumping header technique
Groups of 3 · 5 to 8 mins
Throw-head-catch game
8 to 12 · 8 to 10 mins
Timing your header: attack the ball
Groups of 3 · 5 to 8 mins
Other age groups: U6 · U7 · U8 · U9 · U10 · U11 · U12 · U13 · U15 · U16
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Questions
What should I coach at U14?
Teenagers want to be treated like footballers. Explain the why, involve them in decisions, and keep it competitive. Priorities: Tactical units: back line, midfield, front line. Patterns of play for your formation. Transitions and pressing with intensity. Physical development matters: growth spurts mean individual care.
What format do U14s play?
In England (FA Future Fit) U14s play 11v11. In Scotland U14s play 11v11. Check your league's rules for pitch and goal sizes.
How long should a U14 session be?
75 to 90 minutes, including a proper warm-up and a longer game at the end.