Soccer Drills at Home – Solo Drills For Beginners, Intermediates, and Youth 

Can you perform soccer drills at home? Yes, you can perform easy football drills at home. Whether you’re a beginner or a seasoned player, practicing solo soccer drills at home is a fantastic way to improve your footwork, ball control, and even your defensive techniques.

While soccer is traditionally played on a field, there’s a lot you can do in your own space to enhance your skills. From dribbling around cones to juggling the ball, and even shadow defending, there are plenty of at home individual soccer drills you can incorporate into your routine. 

In this guide, we’ll explore various self soccer drills tailored for home practice to help you elevate your game.

Soccer Drills at Home – Solo Soccer Exercises from Beginner to Technical Level

There are plenty of individual soccer drills that you can practice at home. Here is a key note on different solo football drills to perform at home; 

DrillCategoryHow to Do?Benefits
JugglingFootworkKeep the ball off the ground using feet, thighs, and head.Improves ball control, touch, and balance.
Passing against a WallBall HandlingPass the ball against a wall and control it as it comes back.Enhances passing accuracy and receiving skills.
Shooting PracticeBall HandlingSet up cones or markers to simulate a goal and practice shooting at different angles and distances.Improves shooting accuracy and power.
Dribbling through ConesBall HandlingSet up a series of cones or markers and dribble the ball through them using various parts of your foot.Enhances dribbling skills, close ball control, and agility.
Sprint and Agility DrillsFootworkSet up a course with cones and practice sprinting, quick direction changes, and agility exercises.Improves speed, agility, and endurance.
Solo ConditioningFootworkIncorporate fitness exercises like jogging, sprints, jumping jacks, and burpees into your routine.Increases stamina, strength, and cardiovascular fitness.
Shadow DribblingBall HandlingVisualize an opponent and practice dribbling around them with quick cuts and changes of direction.Enhances dribbling under pressure and decision-making.
Ball Control DrillsBall HandlingWork on controlling the ball from various heights and angles using different parts of your body.Improves first touch and ball control in challenging situations.
Cone DrillsBall HandlingSet up cones in different patterns and practice dribbling around them, incorporating quick turns and feints.Enhances dribbling, balance, and agility.
Goalkeeper DrillsDefensiveWork on diving, catching, and reflex saves against a wall or with a rebounder.Improves goalkeeper skills even when training alone.

But remember to tailor the drills to each player’s level and gradually increase the complexity as they improve. Consistent practice and a positive attitude are key to soccer skill development.

Key Takeaways

  • One can practice soccer drills at home, regardless of skill level. In fact, starting early, even with simple Soccer Drills for 4 Year Olds, can lay a strong foundation.
  • A variety of soccer workouts at home can help enhance footwork, ball handling, and defensive skills.
  • Juggling, passing against a wall, and dribbling through cones are beneficial soccer drills to do by yourself.
  • For beginners (ages 5-8), simple dribbling, passing, and obstacle courses are ideal. Understanding the Youth Soccer Positions early can also help tailor these drills for specific roles on the field.
  • Intermediate players (ages 9-12) can advance with cone dribbling, passing patterns, and one-on-one defending drills.
  • Advanced players (ages 13+) can benefit from small-sided games, position-specific training, and pressure and cover defensive drills.
  • For all ages and levels, juggling, ball mastery, passing under pressure, and scrimmage sessions are recommended.
  • Safety, understanding Soccer Foul Rules, positive reinforcement, hydration, rest, progressive training, and maintaining the fun factor are crucial considerations for all soccer drills to do alone

Follow this pattern to train your muscles for soccer games at home; 

Soccer Drills For Beginners (Ages 5-8)

Soccer Drills For Beginners (Ages 5-8)
Soccer Drills For Beginners (Ages 5-8)

Toddlers should start with the following beginner soccer drills to train their feet and other muscular organs; 

  1.  Best Soccer Footwork Drills For Beginners- Dribbling Around Cones: Set up cones in a straight line and encourage players to use both feet for dribbling. Focus on keeping the ball close to their feet and maintaining balance. Ensure they use the inside and outside of their feet when practicing this basic soccer drill. 
  2. Ball Handling Drill – Passing Pairs: Have players practice passing back and forth with a partner. Start with stationary passes and progress to moving while passing. Emphasize using the inside of the foot for accuracy in this beginning soccer drill.
  3. Defensive Drill – Obstacle Course: Create a fun obstacle course for players to navigate while dribbling. This soccer training for beginners helps with agility and quick footwork.

Soccer Drills Intermediate Players (Ages 9-12)

After learning the initial tactics and building some strength, it’s time to move on to some intermediate level drills to train your muscles. Here are the easiest soccer drills for intermediate-level players; 

  1. Footwork Drill – Cone Dribbling Challenge: Set up cones in various patterns and have players dribble through them while performing specific moves like inside-outside dribbles. Encourage quick changes of direction.
  2. Ball Handling Drills – Passing Patterns: Develop passing accuracy by creating passing patterns with multiple players. Emphasize one-touch passing and quick ball movement.
  3. Defensive Drill – 1v1 Defending: Each player how to defend in one-on-one situations. Emphasize proper positioning, timing, and anticipation to win the ball.

Soccer Drills For Advanced Players (Ages 13+)

When you have mastered the soccer game, you can go for some hard to practice drills. Here are some simple soccer drills for pro players; 

  1. Footwork Drills – Small-Sided Games: Use small-sided games to improve footwork under pressure. Players must make quick decisions and execute precise footwork to succeed.
  2. Ball Handling Drill – Position-Specific Training: Tailor drills to each position. For example, midfielders can practice receiving and controlling the ball in tight spaces, while defenders can work on clearances and interceptions.
  3. Defensive Drill – Pressure and Cover: Teach players how to pressure the opponent with the ball while ensuring their teammates provide cover. Emphasize communication and coordination among defenders.

For All Ages and Skill Levels

Here are the most effective and fundamental soccer drills and tasks that can help players of all levels; 

  • Juggling: Encourage players to practice juggling the ball with their feet, thighs, and head. This improves touch and ball control.
  • Ball Mastery: Use drills that involve various parts of the foot to control the ball, including dribbling in figure eight or performing stationary moves like the Cruyff turn.
  • Passing Under Pressure: Develop composure by having players pass and receive the ball while under pressure from defenders.
  • Scrimmages: Incorporate scrimmage sessions in every practice to apply learned skills in a game-like situation.

Special Considerations for All Levels

Practicing any self soccer drill may lead to remarkable muscular or any other damage if done wrongly. Here are some tips to perform these soccer exercises at home safely; 

  • Safety: Ensure players wear appropriate gear, including shin guards, and play in a safe environment.
  • Positive Reinforcement: Encourage players with positive feedback and constructive criticism.
  • Hydration: Keep players well-hydrated during practice sessions, especially in hot weather.
  • Rest: Allow for adequate rest breaks to prevent fatigue and injuries.
  • Progressive Training: Gradually increase the difficulty of drills as players improve their skills.
  • Fun Factor: Keep practices enjoyable to maintain players’ interest and enthusiasm.
Video Credit: Soheil Var

How to get better at soccer by yourself at home?

To get better at soccer by yourself at home, focus on fundamental skills like ball control, passing against a wall, and juggling to improve your touch and coordination. Use cones or markers to set up dribbling drills and practice shooting at targets. Watching professional matches and tutorials online can also provide valuable insights into advanced techniques.

How can I practice soccer by myself?

You can practice soccer by yourself at home through a variety of solo drills. Set up cones or markers to simulate dribbling courses, work on your ball control by juggling, and practice passing against a wall to enhance accuracy. Additionally, incorporate fitness exercises like jogging, jumping jacks, and burpees into your routine to improve your stamina and strength.

How can I improve my soccer footwork at home?

To improve your soccer footwork at home, dedicate time to dribbling exercises with various parts of your foot. Set up cone drills to enhance agility and close ball control. Juggling the ball with your feet, thighs, and head will also develop your footwork skills while improving touch and balance.


In conclusion, practicing soccer drills at home is a versatile and effective way to improve your skills, whether you’re a beginner or an advanced player. From fundamental exercises for toddlers to advanced drills for seasoned athletes, there’s something for everyone. Remember to adapt drills to your skill level, prioritize safety, and maintain a positive and enjoyable training environment. With consistent effort and dedication, you can elevate your game right from the comfort of your own home.

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