FA age phase: Youth Development Phase (12-16) · FA match format from 2026/27: 11v11 · What does this mean?
Session guide · U14-U16
How to build a training session for U14-U16
A 90-minute session, step by step: warm-up, technical, game, conditioning and cool-down, built from the We Are Matchday drill library.
Download the U14-U16 programmes PDF All programmes
Session at a glance
| Block | Time | Activity |
|---|
| 1. Warm-up | 14 min | Ball Mastery Circuit |
| 2. Technical | 18 min | Rondo 4v1 |
| 3. Technical | 18 min | Rondo 5v2 |
| 4. Game | 26 min | Possession 4v4 |
| 5. Conditioning | 9 min | Repeat Sprints |
| 6. Cool-down | 5 min | Mobility Cool-down |
Squad size: 12-20 · Focus this example: Passing · Kit: 20 cones, bibs in 2 colours, a ball each, 2 small goals, water.
Step by step
Warm-up · 14 min
Ball Mastery Circuit
Toe taps, sole rolls, V-pulls, 30 seconds each.
Players: 1+ · Equipment: cones, bibs, balls
What to look for
- Lots of touches, everyone moving
- Build effort bit by bit
- Head up, scan the space
Make it harder: Add a ball each / reduce the space
Technical · 18 min
Rondo 4v1
10x10m, 4 keep the ball from 1; defender swaps on a win.
Players: 5+ · Equipment: cones, bibs, balls
What to look for
- Show once, then let them play
- Both feet, first touch out of feet
- Praise effort and good decisions
Make it harder: Limit touches, add a walking-pace then active defender
Technical · 18 min
Rondo 5v2
12x12m positional rondo, 2-touch.
Players: 7+ · Equipment: cones, bibs, balls
What to look for
- Show once, then let them play
- Both feet, first touch out of feet
- Praise effort and good decisions
Make it harder: Limit touches, add a walking-pace then active defender
Game · 26 min
Possession 4v4
25x20m, 5 passes = 1 point.
Players: 8+ · Equipment: cones, bibs, balls
What to look for
- Let the game be the teacher
- Freeze only now and then, ask questions
- Keep score to raise effort
Make it harder: Add a target or condition (e.g. 2-touch), change numbers (overload/underload)
Conditioning · 9 min
Repeat Sprints
6-10 x 20-30m sprints, walk back recovery.
Players: 1+ · Equipment: cones, bibs, balls
What to look for
- Work:rest ratios suited to age
- Quality over quantity
- Stop if technique fails
Make it harder: Increase reps or reduce rest a little week to week
Cool-down · 5 min
Mobility Cool-down
Hips, hamstrings, calves, adductors at 4 cones.
Players: 1+ · Equipment: cones, bibs, balls
What to look for
- Slow jog and easy stretches
- Recap one key learning point
- Set the homework
Make it harder: Players lead it themselves
The U14-U16 programmes
- 6-week pre-season: 6 weeks, foci Fitness, Passing, Dribbling, Shooting, Defending. 3 team sessions a week plus a match, with linked solo homework each week.
- 6-week in-season: 6 weeks, foci Passing, Dribbling, Shooting, Defending. 3 team sessions a week plus a match, with linked solo homework each week.
- 4-week off-season (solo): 4 weeks, foci Dribbling, Shooting, Passing, Fitness. Solo sessions only, 3 a week.
- 6-week goalkeeper: 6 weeks, foci Goalkeeping. 3 team sessions a week plus a match, with linked solo homework each week.
Each week in the PDF lists the days, a full session with diagrams and the linked solo homework.
Linked solo homework
- Warm-up, 5 min: Jockey Footwork – Backwards and lateral jockey steps through cones
- Technical, 7 min: Wall Volleys – Volley and half-volley returns from 3m
- Technical, 7 min: Wall Passing – 1 and 2-touch passes against a wall from 5m, alternate feet
- Challenge, 6 min: Box Turns – Different turn at each corner: inside, outside, Cruyff, drag-back
- Cool-down, 5 min: Mobility Cool-down – Hips, hamstrings, calves, adductors at 4 cones
Set this at the cool-down so it practises the same skill as the session.
Safety and heading guidance
- Max one heading session a week, max 10 headers, focus on technique (FA guidance).
- Check the area for hazards; goals must be anchored.
- Water breaks every 15-20 minutes; adjust for heat and cold.
- Have a first-aid kit and emergency contacts; follow your club's safeguarding policy (DBS-checked coaches for under-18s).
Source: The FA heading guidance. General guidance only; adapt to your players.
