Practice Header Drills
Practice safe soccer header drills using a soft foam ball, focusing on forehead contact, neck control, and aiming while supervised to build skill and confidence.
About this activity
Practice safe soccer header drills using a soft foam ball, focusing on forehead contact, neck control, and aiming while supervised to build skill and confidence.
What you need
Step by step
- 1
Step 1
Do 10 slow neck nods to warm up your neck muscles.
- 2
Step 2
Put a tape X on a wall at about your forehead height to make a target.
- 3
Step 3
Place a soft mat or towel on the floor under your practice area.
- 4
Step 4
Stand about 6 feet away from the target.
- 5
Step 5
Stand with your feet shoulder-width apart and bend your knees slightly.
- 6
Step 6
Hold the foam ball in both hands at forehead height.
- 7
Step 7
Gently press the ball once to your forehead to feel the flat spot you will use for contact.
- 8
Step 8
Keep your eyes on the ball as you get ready to head it.
- 9
Step 9
Tuck your chin slightly toward your chest to protect your neck.
- 10
Step 10
Toss the ball up about 1 to 2 feet with both hands.
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Step 11
As the ball falls, use a short controlled nod of your neck to head the ball toward the target.
- 12
Step 12
Repeat the toss-and-header 10 times focusing on forehead contact and steady neck control.
- 13
Step 13
Share your finished practice session on DIY.org.
Fun facts
How do I run safe soccer header drills with my child?
Begin with a warm-up and explain forehead contact, keeping the eyes on the ball. Start very close with gentle tosses so the ball meets the middle of the forehead. Teach children to tuck the chin slightly, brace the neck, and use a short upward "snap" from the neck rather than pushing with the head. Progress from seated to standing, then light movement and aiming at low targets. Keep drills short, always supervised, and increase speed only as technique and comfort improve.
What materials do I need for safe header practice with a foam ball?
You'll need a soft foam or plush ball designed for headers, flat markers or cones to set distances, low targets (cones or a small goal), and comfortable shoes. Bring a whistle or timer to structure short sets, water, and a basic first-aid kit. Optional items: headband to keep hair, clipboard for progress notes, and an adult coach or supervisor. Avoid hard or regulation soccer balls during learning stages.
What ages are suitable for practicing soccer headers safely?
Suitable ages vary by local rules and medical advice, but basic safe header drills with a very soft ball and close supervision are often appropriate for children around 6–10 years with modified technique and low intensity. Older children (11+) can progress to more dynamic heading practice. Always check your local youth soccer organization's guidance and consult your pediatrician if concerned about brain health or concussion risks before starting repeated heading practice.
What are the benefits and safety tips for practicing header drills?
Header drills build coordination, timing, neck strength, and confidence while improving aerial ball control and spatial awareness. For safety, limit repetitions, use a soft foam ball, teach forehead contact and neck snap technique, and avoid high-speed or long-distance throws. Keep sessions short, rotate activities, and watch for dizziness, headaches, or confusing symptoms—stop immediately and seek medical attention if suspected. Supervision, rule-following, and progressions reduce injury risk a
Watch & Learn
Need help?
What can we use if we don't have a foam ball or tape for the X?
If you don't have a foam ball, use a rolled-up sock or a lightweight balloon and if you lack tape put a sticky note or masking tape at forehead height on the wall, then still press the ball to your forehead (step 7) to find the flat spot.
Why does the ball keep sliding off my forehead or miss the X and how do I fix it?
If the ball slips or misses the tape X, press the ball once to your forehead to find the flat spot (step 7), tuck your chin slightly as in step 9, keep your eyes on the ball (step 8), and lower the toss to about 1 foot so you get a controlled header toward the target.
How should I change the drill for younger children or for older kids?
For younger children reduce the distance to about 3–4 feet, drop to 5 slow toss-and-headers with an adult doing the toss, and for older kids increase the distance to 8–10 feet, use a smaller foam ball and raise repetitions to 15 while keeping the soft mat or towel under the practice area.
How can we make the activity more challenging or fun after completing 10 headers?
To enhance the drill move the tape X to different forehead heights, time a 10-header round or score hits, add a partner to toss variable feeds, or film and share your finished practice on DIY.org as suggested in the instructions.