All sports

⚽ Soccer drills

💙 I can't give medical or injury advice. For pain, injuries, a possible concussion, or health conditions, please speak with a doctor, physiotherapist or certified athletic therapist — and let your coach know. Young athletes: tell a parent or guardian. In an emergency, call 911 (Canada & US) or 112 (India).

Under 12

Rondo 4 v 1

12 min · 5 players · Passing under pressure
  1. 4 players on the outside of a 8×8 m square, 1 in the middle.
  2. Keep the ball; middle player swaps after winning it.
  3. Limit touches to 2 when it gets easy.

Coach tip: Open your body to see the next pass.

Learn more: Canada Soccer ↗

Dribbling gates

10 min · 1+ players · Close control
  1. Scatter cone gates around an area.
  2. Dribble through as many gates as possible in 60 s.
  3. Use both feet; then only weaker foot.

Coach tip: Small touches, eyes up between gates.

Learn more: Canada Soccer ↗

13–17

Rondo 4 v 1

12 min · 5 players · Passing under pressure
  1. 4 players on the outside of a 8×8 m square, 1 in the middle.
  2. Keep the ball; middle player swaps after winning it.
  3. Limit touches to 2 when it gets easy.

Coach tip: Open your body to see the next pass.

Learn more: Canada Soccer ↗

Dribbling gates

10 min · 1+ players · Close control
  1. Scatter cone gates around an area.
  2. Dribble through as many gates as possible in 60 s.
  3. Use both feet; then only weaker foot.

Coach tip: Small touches, eyes up between gates.

Learn more: Canada Soccer ↗

Finishing: first-time shots

15 min · 2+ players · Shooting technique
  1. Feeder rolls the ball across the top of the box.
  2. Shooter strikes first time, aiming low corners.
  3. 10 shots each foot.

Coach tip: Plant foot beside the ball, lock the ankle.

Learn more: Canada Soccer ↗

Adults

Rondo 4 v 1

12 min · 5 players · Passing under pressure
  1. 4 players on the outside of a 8×8 m square, 1 in the middle.
  2. Keep the ball; middle player swaps after winning it.
  3. Limit touches to 2 when it gets easy.

Coach tip: Open your body to see the next pass.

Learn more: Canada Soccer ↗

Finishing: first-time shots

15 min · 2+ players · Shooting technique
  1. Feeder rolls the ball across the top of the box.
  2. Shooter strikes first time, aiming low corners.
  3. 10 shots each foot.

Coach tip: Plant foot beside the ball, lock the ankle.

Learn more: Canada Soccer ↗

Explainers

Practise little and often

Short, regular skill sessions (10–20 minutes) build technique better than rare long ones. Mix in games so practice feels like the real thing. (Sport for Life – Long-Term Development ↗)

Age-appropriate play

Young players learn best through fun, small-sided games and modified equipment. Specialising early isn't required — sampling several sports is encouraged. (Sport for Life – Long-Term Development ↗)

Where to learn more about soccer

Your national governing body has coaching courses, age-grade rules and safety guidance. Always follow your club's and league's rules. (Canada Soccer ↗)

Practice log

For under-18s we only record the drill and minutes — no body or health metrics.

Drills summarised by SportsGPT for general skill practice. Follow your league's age-grade rules and use proper safety equipment. Sources checked October 16, 2026.