Free routines a young footballer can run on their own — phone on the floor, hands and eyes on the work. The timed ones count you through and speak the changes out loud; the rest are short guides you work from. No account needed.
They cover the whole game: ball skills, reading the game, speed and agility, stamina, strength, mobility, injury prevention, recovery, and the mental side. Almost all need nothing but a ball, a wall, and a bit of floor — where a routine wants markers, shoes or bottles do the same job. Each one shows a rough age to start and how to progress it as it gets easier.
Browse by what you want to work on:
ball skills game sense with a friend speed & agility stamina strength & power mobility injury prevention recovery mindset small things ball skills# routine what it is age mins ball mastery close control, both feet — the daily touches that make the ball part of your foot 8+ 9 passing gates accuracy you can count — pass through a gate, both feet, then beat your number 9+ 10 wall passing first touch and both feet against a wall — quality over speed 9+ 15 dribbling lanes slalom and tight-box control, solo — small touches, both feet, head coming up 9+ 12 receiving under pressure scan, receive, turn — first touch out of trouble 11+ 20 switch play long passing — switch the play, both feet, weight it right 11+ 20 ball striking striking through the ball — laces, both feet 10+ 15
game sense# routine what it is age mins scanning & game sense look before the ball comes, and watch football with a job — how the game gets slower in your head 10+ 15 1v1 defending for a number five — win your duel calmly, don't dive in 10+ 20
with a friend# routine what it is age mins 1v1 games duels to small goals with a friend — the oldest football school there is 9+ 15 piggy in the middle three players, one ball, endless decisions — keep-away the way streets taught it 9+ 10 touch races quick head-to-head ball challenges — anyone can be the opponent, loser picks the next game all ages 10
speed & agility# routine what it is age mins sprinting — get faster the actual skill of running faster — technique, acceleration, and top speed 9+ 20 agility & reaction change direction sharply and react fast — the quick feet a game actually asks for 9+ 14 running drills — warm-up eight short drills before speed work — feet, posture, and the stride woken up properly 8+ 7 tabata sprints warm-up, eight sprint rounds, footwork, strength — one continuous session 12+ 22
stamina# routine what it is age mins tempo run medium tempo run + left footwork + strength — one continuous session 12+ 22 shuttles with the ball stamina with the ball at your feet — runs that train your touch at the same time 10+ 11
strength & power# routine what it is age mins morning power jumping and landing work — thirteen moves, quick and light, then ball skills 11+ 12 strength & control bodyweight strength for the trunk, hips and legs — the base that keeps you upright in duels 10+ 12
mobility# routine what it is age mins morning stretches daily prevention stretches — every morning, inside the stretch block all ages 11
injury prevention# routine what it is age mins movement prep the warm-up that wakes up the muscles protecting your knees and ankles — do it before anything 9+ 8 land like a cat jumping, landing, and falling well — the quiet skills that keep knees and ankles out of trouble 9+ 11 prevention — heel and knee the seven moves that keep heels and knees quiet — form notes 9+ heel & knee care the strength side of growth-plate care — calves, thighs, hips and feet, three times a week all ages 12
recovery# routine what it is age mins recovery run easy run + left footwork + strength — one continuous session 11+ 20 evening yoga ten minutes of wind-down before sleep all ages 10
mindset# routine what it is age mins pre-match visualisation a few quiet minutes before you play — breathe, picture it, find the day you want 10+ 5 box breathing four in, four hold, four out — the reset after a mistake all ages 4 weekly reflection the three questions — turn the week into learning 10+ 10 the reset four moves, six seconds — what to do with a mistake while the game is still running all ages 3 skill rehearsal eyes-closed reps of a move you already own — short bursts, many times, the way the brain actually learns 10+ 8 after the match three questions while it's fresh — one that went well, one to work on, one for your coach all ages 5
small things# routine what it is age mins left foot around the house every ball touch at home is left-foot only — hundreds of free touches a week all ages 5 brush and balance stand on one leg while you brush your teeth — balance built into a habit you already have all ages 2 monthly benchmarks four numbers, once a month — juggling, the gate minute, the weak-foot test, the hop 10+ 20 board games chess, cards, strategy — thinking play for the evenings. not football training, good anyway all ages 20 the other hand do one ordinary thing a day with your other hand — clumsiness practice for the brain all ages 2 waiting games the kettle, the microwave, the bus stop — turn waiting minutes into feet all ages 3
If a heel or the spot below the kneecap hurts — during, after, or first thing in the morning — ease off that day. Catching it early costs a day; pushing through costs weeks.