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When it comes to football progression and development, regular training sessions at the academy are only part of the picture. What your child does outside of structured coaching can make a real difference. The good news? You don’t need fancy equipment or a professional setup to help them keep progressing.
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In fact, some of the most effective exercises are surprisingly simple, and can be done at home, in the garden, or down at the local park. Here are a few easy workouts that you might want to try.
1. Ball control drills
One of the core foundations in football is ball control. Practicing with a ball daily, even for 10-15 minutes, can do wonders for your child’s footwork and touch. Try this:
- Set up a short zigzag of cones (or water bottles).
- Ask your child to dribble the ball slowly through them using both feet.
- Switch it up by timing each run or introducing a weaker-foot-only challenge.
It’s not about getting any of this perfect first time, it’s a question of repetition and feeling comfortable with the ball at their feet.
2. Step work
Quick feet are a huge asset on the pitch. To improve this, use a basic agility ladder, or draw one with chalk if you’re in the driveway. Ideas to try:
- Two feet in each square as fast as possible
- One foot per square (skipping every other rung for pace)
- Side shuffles to keep their body facing forward
No ladder? Simple step drills on a curb or garden step can be just as effective, or around makeshift obstacles.
3. Wall passing
A flat wall and a football – sometimes that’s all you need. Encourage your child to pass against the wall using different techniques. Mix it up with:
- First-time passes
- Pass, control, then return
- Weak foot only
It’s not just great practice, but it builds rhythm and teaches them to adjust to rebounds and tricky angles.
4. Short sprints
Football is stop-start by nature. Helping your child train in short bursts is key to preparing them for real-game conditions, whether at school or at their local Pro Football Academy.
Set markers about 10-15 metres apart. Ask them to sprint from one end to the other, then walk back to recover. Repeat 5-10 times, depending on their age and energy levels. Make it a game to keep them motivated – maybe a race against the clock, or a willing sibling.
5. Balance and stability exercises
Strong core muscles help with balance, especially when shielding the ball or recovering from tackles. Try these simple exercises:
- Plank holds (start with 15–20 seconds, and then build up over time)
- One-leg balance challenges (closing eyes adds difficulty, as does limiting arm movement)
- Mini circuit of jumping jacks, sit-ups, and slow mountain climbers
These can all be done indoors and don’t require any equipment.
At this stage in your child’s football development, consistency matters much more than complexity. Simple workouts like these aren’t intended to turn them into a pro overnight, they’re for keeping up a sense of developmental momentum, building confidence, and reinforcing good habits. And if they’re having fun while doing it, then that’s a big win in and of itself.