Football Drills at Home for Kids: A 20-Minute Plan

Your child lives for football. Training is once a week, the match is on Saturday, and in between they are kicking a ball against the kitchen cupboards. You do not need a pitch to help them improve. These football drills at home for kids work in a small garden, a yard or even a hallway, and they build the two things young players need most: a better first touch and the fitness to keep going in the second half.

I am a fitness coach rather than a football coach, but I train a lot of football parents in Archway, and I have spent many Saturday mornings on the touchline. The drills below are simple, safe and quick to set up.

Before you start: the right ball and the right space

• Use a soft ball indoors. A foam ball or a size 3 “lite” ball saves your windows and your nerves.
• Clear the space. Move anything breakable, and close doors to rooms you do not want the ball in.
• Trainers or bare feet. Never football boots indoors, and never socks on a wooden floor.
• Set a wall rule. Pick one safe wall for passing practice. Tell the neighbours if you share it.

Ball-control football drills at home for kids

These work in a space of just a couple of metres. Do each one for about 60 seconds, then rest.

1. Toe taps

Ball still on the floor. Tap the top of the ball with the sole of one foot, then the other, quickly, like running on the spot. Keep it light. Start slow and speed up as they get the rhythm.

2. Sole rolls

Roll the ball across the body with the sole of the right foot, stop it with the left, roll it back. Then roll it forwards and pull it back. This teaches close control, which is gold in tight spaces on a real pitch.

3. Inside-inside

Pass the ball between the insides of both feet, quickly, while staying on the balls of the feet. Kids can count how many touches they get in 30 seconds and try to beat it next time.

4. Wall passes

Stand two or three metres from a wall. Pass with the inside of the foot, control the return, pass again. Then switch feet. Every young player has a weaker foot, and wall passes are the easiest way to fix it. Make them do two passes with the weaker foot for every one with the stronger.

5. Cone weave

Line up four or five objects (cones, plastic cups or shoes) about a stride apart. Dribble through them using small touches, using both feet. In a hallway, two lines of shoes make a great narrow lane.

6. Keepy-uppies

Drop the ball, kick it up once, catch it. Then twice. Then three times. Only try this outside, or with a very soft ball indoors. Beginners can let the ball bounce once between kicks.

Fitness drills for young players

Football is a stop-start sport, full of short sprints, quick turns and jumps. These drills build that fitness in a way that suits children:

• Fast feet: 10 seconds of quick, tiny steps on the spot, then rest 20 seconds. Repeat 5 times.
• Shuttle touches: two markers three to five metres apart in the garden. Run, touch the floor at the marker, come back. 4 runs, then rest.
• Squat jumps: 5 soft jumps, landing quietly with bent knees. Rest and repeat 3 times.
• Single-leg balance: stand on one leg for 20 seconds, then switch. Make it harder by passing a ball from hand to hand. Balance helps with shooting and tackling.
• Plank: 2 holds of 15 to 20 seconds. A strong core helps kids hold off bigger players.

The NHS recommends children and young people do an average of at least 60 minutes of moderate or vigorous activity a day across the week, with a variety of activities. You can read the NHS physical activity guidelines for children and young people. If your child already plays a lot, keep home sessions short and fun so they do not tip into too much.

A 20-minute session plan parents can run

You do not need to know anything about football to run this. Just a timer and some encouragement.

1. Warm-up (3 minutes): jog on the spot, high knees, heel flicks, arm circles, then 30 seconds of toe taps.
2. Ball mastery (6 minutes): 1 minute each of toe taps, sole rolls, inside-inside, with 30 seconds rest between.
3. Passing (4 minutes): 2 minutes of wall passes on the strong foot, 2 minutes on the weaker foot.
4. Dribbling (3 minutes): cone weave, 5 runs through, both feet.
5. Fitness finisher (3 minutes): fast feet, shuttle touches and squat jumps, 30 seconds each, with rests.
6. Cool down (1 minute): slow walk, a few easy stretches for the legs.

Two or three times a week is plenty. Always end on something they enjoy, usually a shooting game against a parent in goal.

Where a bootcamp class fits

If you spend your Saturday mornings standing on the touchline, you know how cold and stiff you get. Some parents use that time well; I have written a sideline workout for kids’ football just for them. For a home routine you can do while the kids practise, see the garden workout for families.

And if you used to play yourself and miss it, my SYP Box Fit beginner boxing class gives you the same quick footwork and fast-paced fitness, with no sparring. Thinking of getting back on a pitch? Read my guide to playing football after 40.

FAQs

How can my child get better at football at home?

Short, regular ball-control sessions make the biggest difference. Ten to twenty minutes of touches, wall passes and dribbling a few times a week will build a better first touch over time, especially with the weaker foot.

What football drills can I do in a small space?

Toe taps, sole rolls, inside-inside touches and wall passes all work in a couple of metres. Use a soft ball indoors.

How long should a home football session be?

For most children, 15 to 20 minutes is plenty. It is better to stop while they still want more than to drag it out.

Is it safe to do football drills indoors?

Yes, with a soft ball, a cleared space and no boots. Keep shooting and big kicks for the garden or the park.

Book your first class

If watching the kids train has made you want to get fit again, come and try a class. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people, all levels welcome, £15 a class. Book my £15 class or call or WhatsApp me on 07301 512215 and I will send the timetable. If you would like your own plan to fit around matches and training runs, find out about private personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.