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Subscribe and get a free lessonBeginner training plan
Your first lessonLesson 1 – Stance & Starts
• 3-point and 2-point stance practice (10 reps each).
• Explode out on whistle for 5–10 yards.
• Goal: Learn balance and quick reaction.
Lesson 2-3Lesson 2: Ball Security & Basic Catching
• High-and-tight carry walk-through while partner tries to strip ball (5 x 20 yards)
• Hand-off exchange drill (10 reps each side)
• Stationary catches (10 reps short, 10 medium)
Lesson 4-10Lesson 3: Footwork Agility
• Ladder drills (one foot each, two feet each, in-and-out) – 3 sets each
• 3-cone drill (4 reps each direction)
• Shuffle between cones and sprint out (6 reps)
Lesson 11+Understanding the fundamentals of the game
Youth players
Working with kidsKeep it fun, high-energy, and positive.
• Use games (tag, relay races) to teach skills without them feeling like “workouts.”
• Short explanations, quick reps — attention spans are shorter.
Working with teenagers• Expect more focus, accountability, and discipline.
• Give them more detailed technical feedback.
