A coach running a training session with cones

Session guide

Coach it with confidence

FA age phase: Foundation Phase (5-11) · FA match format from 2026/27: U7 play 3v3 · What does this mean?

Session guide · U5-U7

How to build a training session for U5-U7

A 45-minute session, step by step: warm-up, technical, game and cool-down, built from the We Are Matchday drill library.

Download the U5-U7 programmes PDF All programmes

Session at a glance

BlockTimeActivity
1. Warm-up10 minTraffic Lights
2. Technical13 minCone Slalom
3. Game17 minSharks and Minnows
4. Cool-down5 minMobility Cool-down

Squad size: 4-12 (small groups of 4-6) · Focus this example: Dribbling · Kit: 20 cones, bibs in 2 colours, a ball each, 2 small goals, water.

No separate conditioning block at this age: fitness comes from games and fun movement.

Step by step

15m × 15m

Warm-up · 10 min

Traffic Lights

Dribble in the box; green go, amber slow, red stop with the sole.

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

12m × 4m

Technical · 13 min

Cone Slalom

Weave 6 cones 1.5m apart, inside and outside of foot.

Players: 1+ · 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

20m × 15m

Game · 17 min

Sharks and Minnows

Minnows dribble end to end; sharks knock balls out.

Players: 6+ · 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)

12m × 10m

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 U5-U7 programmes

  • 6-week pre-season: 6 weeks, foci Fitness, Passing, Dribbling, Shooting, Defending. 2 team sessions a week plus a match, with linked solo homework each week.
  • 6-week in-season: 6 weeks, foci Passing, Dribbling, Shooting, Defending. 2 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.
  • No dedicated goalkeeper programme at this age: everyone tries every position.

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: Gate Dribbling – Dribble through as many 1m gates as possible in 60 seconds
  • Technical, 6 min: Cone Slalom – Weave 6 cones 1.5m apart, inside and outside of foot
  • Challenge, 4 min: Target Kicks – Kick through a 1m cone gate from 3-5m
  • Cool-down, 5 min: Ball Roll Stretch – Roll ball round body, gentle stretches

Set this at the cool-down so it practises the same skill as the session.

Safety and heading guidance

  • No heading in training. Do not practise heading (FA guidance, from 2020).
  • 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.