Bobby Huang

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Youth soccer guide for parents and kids

A practice plan you can run in a backyard or park with a ball, 5 cones, and a wall. Three skill levels, fitness built on games, a sample week, and free videos and guides from soccer organizations.

Skill levels

Every practice has three parts: warm up, do the drills for your level, cool down. Move up when you can do every drill in a level well, 3 practices in a row. Go by skill, not by the calendar. Some kids spend a month on a level and that is fine.

Warm-up, every time

Jog 2 laps. High knees and butt kicks, 10 each. Leg swings, 10 each leg. Then ball taps to wake up your feet.

Level 1 of 3

Beginner

Ball control, a strong-foot shot, and short bursts of speed.

  1. Ball taps

    Tap the top of the ball with the sole of one foot, then the other, staying light on your toes.

    Goal: 20 in a row without losing the ball

  2. Cone dribble

    Set 5 cones a few big steps apart and weave through them, keeping the ball close to your feet.

    Goal: All 5 cones, ball never more than a step away

  3. Shoot low

    Strong foot, aim for a bottom corner of the goal. Low shots are harder to save.

    Goal: 5 goals out of 10

  4. Wall pass

    Kick the ball against a wall, stop it with one touch, then pass it back.

    Goal: 10 times in a row

  5. Sprint

    Run fast for 10 seconds, then walk for 45 seconds.

    Goal: 4 rounds

Level 2 of 3

Intermediate

The weak foot, shooting while moving, and the first taste of defending.

  1. Weak foot shot

    Same as shoot low, with the other foot. It feels awkward at first, which is the point.

    Goal: 5 goals out of 10

  2. Shoot on the move

    Roll the ball forward, take 2 steps after it, and shoot without stopping it first.

    Goal: Clean strikes on 3 out of 5 tries

  3. 1v1 against a parent

    Dribble at a parent who defends. Use a fake or a change of speed to get past, then shoot.

    Goal: Get past and score 3 times

  4. Defend

    Knees bent, body sideways, stay between the ball and the goal. Wait for the bad touch instead of diving in.

    Goal: Keep a parent from scoring for 30 seconds

  5. Sprint

    Run fast for 20 seconds, then jog easy for 40 seconds.

    Goal: 8 rounds

Level 3 of 3

Advanced

Game speed: first-time finishes, smart first touches, and playing a full game.

  1. First-time shot

    A parent passes or tosses the ball across from the side. Shoot without taking a touch to stop it.

    Goal: 3 goals out of 10

  2. First touch into space

    Receive a pass with a soft touch that pushes the ball a step to the side, away from a defender, then shoot.

    Goal: 5 good touches in a row

  3. Finish

    Dribble in, stop, look up, pick a corner, and shoot.

    Goal: 7 goals out of 10

  4. Win it back

    When you lose the ball, turn right away, sprint back, and defend instead of watching.

    Goal: Do it every time in a backyard game

  5. Two halves

    Play 2 halves of 20 minutes, with a short break in between.

    Goal: Finish and still want to keep playing

Past Advanced

Make up your own challenge: a new move, a harder target, or a drill to teach a younger player.

Cool-down, every time

Walk 2 laps. Stretch each leg for 20 seconds. Drink water and have a snack.

Fitness, the kid way

Kids get fit by playing, not by following an adult workout. The CDC guidelines call for 60 minutes or more of activity a day for ages 6 to 17, and running around at recess, practice, and the park all counts. Add Cardio Time 2 or 3 days a week and pick what fits:

  • Level 1A tag or chase game with friends, 10 minutes.
  • Level 2Shuttle runs: cone to cone and back, 6 times, resting as needed.
  • Level 3Game blocks: play hard for 10 minutes, rest 1 minute, twice.
  • Any levelA bike or scooter ride, 15 minutes.

Keep it play, not training

  • No adult training loads. Skip weight-room programs, long timed runs, and running laps as punishment. Games and short bursts do the job.
  • Rest days count. Plan at least one full day off a week, and mix in other sports and free play.
  • Water before, during, and after. Bring a full bottle, drink at every break, and take shade breaks on hot days.
  • Stop if anything hurts and tell a parent. Sore legs after a big day are normal; pain that changes how you run is a reason to stop.

Check with your pediatrician before starting a new fitness routine.

A sample week

Short and regular beats long and rare. If your child already has team practice, count it as a skills day and drop one of these.

Monday
Skills: warm-up, your level's drills, cool-down. 20 to 30 minutes.
Tuesday
Cardio Time, then free play with the ball.
Wednesday
Rest, or easy play outside.
Thursday
Skills again. Try to beat Monday on one drill.
Friday
Cardio Time as a game: tag, relay races, or a bike ride.
Saturday
Game day: a team game, or a family 2v2 in the park.
Sunday
Rest. Rest days count as training too.

A simple way to track it: on paper, fill in a circle after each practice of a level. 3 good practices in a row and it is time to move up.

Free videos and guides

Every link below is free and was checked when this page was published. They open in a new tab.

Guides from soccer organizations

Kids, activity, and health

Video channels

  • FIFA Training Centre

    Short drills and session ideas from FIFA's coaching team.

  • US Youth Soccer

    Tips for players and parents from US Youth Soccer.

  • Online Soccer Academy

    Step-by-step drills you can do alone with a ball and a wall.

  • 7MLC

    Individual training drills: footwork, first touch, finishing.

  • AllAttack

    Skill breakdowns of moves used by top players, slowed down.