U13 and U14 is when grassroots football starts to feel like the real game. Players are physically stronger, tactically more aware, and capable of sustaining more complex practice structures. Coaches can introduce pressing systems, combination play patterns, and individual positional responsibilities that would have been premature at U12 and younger.
These session plans cover both U13 and U14. They're designed for grassroots coaches in the UK running 75-minute training sessions for 12–14 year old players. Each session focuses on one tactical or technical theme with practices that build logically toward a competitive 11v11 game at the end.
The key challenge at this age is physical divergence. Some players in a U13 or U14 squad may already look and move like young adults; others are still pre-adolescent. The sessions below use group-based formats and coaching points that work for the full range of physical development — no session should disadvantage the smaller or earlier-developing players.
What’s included in each session
Each U13/U14 session includes a warm-up, two focused tactical practices with unit-level coaching points, and an 11v11 game. Animated diagrams show positional movement, pressing triggers, and combination patterns. Printable session card included.
How to structure a U13–U14 session
| Phase | Time | Purpose |
|---|---|---|
| Activation | 10 min | Raise the heart rate properly — bodies at this age need it, and it prevents the pulled muscles that start appearing now |
| Technical or positional practice | 15 min | Position-specific where numbers allow: defenders, midfielders, forwards |
| Main practice | 20 min | The theme, opposed, in the part of the pitch it belongs to |
| Game-related practice | 20 min | A large phase of play or full 11v11 with a condition |
| Set pieces and review | 10 min | One routine rehearsed, then what they will take into Saturday |
Treat the timings as a starting point. A bigger group needs longer in the main practice, a cold night needs a longer warm-up, and a session that is working deserves another five minutes rather than a move to the next block.
Sessions by age group
U13
Finding Space: The Midfielder's Art
Midfield Control: Dictating the Tempo
Head High: Attack and Defend in the Air
Attacking and Defensive Heading
Skills Fiesta: Dribble, Play & Enjoy
Fun Football Skills Fiesta
Smart Runs: Finding Space in the Box
Penalty Area Movement for Strikers
Strikers Lead the Press
Pressing from the Front: Striker Roles
Switch It: Find Space with a Diagonal Pass
Switching Play: Finding Space on the Other Side
U14
Aerial Dominance: Attack and Defend with Headers
Attacking and Defensive Heading
Aerial Dominance: Attacking and Defensive Heading
Attacking and Defensive Heading
Corner Kick Mastery: Near, Far and Short Options
Corner Kick Routines
Corner Kick Mastery: Routines & Finishing
Corner Kick Routines
Corner Kick Mastery: Three-Option Attacking Routines
Corner Kick Routines
Counter-Attack Mastery: Speed & Space Exploitation
Counter-Attacking: Exploit Space Fast
Counter-Attack Mastery: Speed and Space
Counter-Attacking: Exploit Space Fast
Crossing and Finishing: Create and Convert
Crossing and Finishing: Create and Convert Chances
Defensive Transitions: React & Reorganise
Defensive Transitions: Getting Back into Shape Fast
Defensive Transitions: React & Reorganise
Defensive Transitions: Getting Back into Shape Fast
Defensive Transitions: React and Reorganise
Defensive Transitions: Getting Back into Shape Fast
Defensive Transitions: Reactive Recovery & Shape
Defensive Transitions: Getting Back into Shape Fast
Dribbling: Beating Defenders and Delivering Wide
Dribbling and 1v1 Attacking
Free Kick Mastery: Wide and Central Routines
Free Kick Routines
Free Kick Routines: Scoring from Set Pieces
Free Kick Routines
Free Kick Routines: Wide and Central Delivery
Free Kick Routines
Free Kick Routines: Wide and Central Positions
Free Kick Routines
Keep It Moving: The Rondo Passing Game
Rondo: Develop Your Passing Game
Lead the Press: Striker Pressing Fundamentals
Pressing from the Front: Striker Roles
Leading the Press: Striker Defensive Tactics
Pressing from the Front: Striker Roles
Master the Flanks: Crossing and Overlap Runs
Wide Play: Using the Flanks Effectively
Midfield Rhythm: Control the Game's Heartbeat
Midfield Control: Dictating the Tempo
Playing Out: Build-Up from the Back
Build-Up Play from the Back
Pressing Triggers: Win the Ball High Up
Pressing Triggers: When and How to Press
See It Before It Happens
Reading the Game: Anticipation and Positioning
Stay Calm, Find the Goal
Finishing Under Pressure
Third-Man Runs: Creating Space Through Movement
Third-Man Runs and Off-the-Ball Movement
Third-Man Runs: Creating Space Through Movement
Third-Man Runs and Off-the-Ball Movement
Timing Your Run: Penalty Area Movement
Penalty Area Movement for Strikers
Wall Passes and Overlaps: Breaking Defence Together
Combination Play: Wall Passes and Overlaps
Wall Passes and Overlaps: Unlocking Combination Play
Combination Play: Wall Passes and Overlaps
Wide Threats: Master Crossing and Finishing
Crossing and Finishing: Create and Convert Chances
Wide Wonders: Master Crossing and Finishing
Crossing and Finishing: Create and Convert Chances
Win It Back: High Pressing as a Team
High Pressing: Win the Ball Back Quickly
Coaching principles for U13–U14
Pressing needs a system, not just effort
At U13/U14, collective pressing can become a genuine tactical weapon — but only if players understand their role within the press. Use practices that assign clear press triggers (backpass to GK, slow ball to wide defender) and reward teams that press in shape, not just in numbers.
Combination play in the final third
One-twos, third-man runs, and overlapping fullbacks are achievable at U13/U14 and create significant goalscoring advantages. Build these patterns in training through 4v3 and 5v4 overload practices before applying them in the full game.
Individual positional mastery starts here
A U14 centre-back should know what to do when they receive from GK, when their team presses, when the winger has the ball, and when they're 1v1 against a striker. This level of positional specificity becomes possible at U13/U14 — use positional groups in training to coach it directly.
Manage physical differences with care
Early and late developers play alongside each other at U13/U14. Avoid practices that purely reward speed and strength — the technically gifted late developer who gets physically dominated in every drill disengages. Use 1v1 and 2v2 practices with balanced matchups and reward quality of execution, not outcome alone.
Coaching points that work at U13–U14
A cue is worth using when it changes what a player looks at. It is worth holding back when the practice is already teaching the lesson — the loudest coach in the league is rarely the one whose players make the best decisions on Saturday.
"When does the run start?"
For timing, which is the difference between U13 and U14 attacking play and everything before it. The run is rarely wrong at this age — the moment usually is.
"Who is your reference?"
For defenders and midfielders holding shape. It gives a player something concrete to watch — a teammate, an opponent, the ball — instead of a vague instruction to stay compact.
"Same problem, different answer"
When a team keeps trying the pass that has been read three times. It invites players to solve it rather than telling them the solution, which at 13 and 14 gets a far better response.
Coach the late developer separately, quietly
A 13 year old being physically outmatched every week needs a private word about what they are doing well technically. Say it in front of the group and you have made it the group's business.
Adapting the session to your group
8–10 players
Run the main practice as a phase of play with a small overload and no goalkeeper — 5v4 to a target, for instance. Positional work still works with these numbers, just one unit at a time.
11–14 players
Two units working simultaneously on their part of the theme, then a joint phase. This is the number most grassroots U13 and U14 sessions actually get.
15–18 players
Full phase of play is possible: 8v8 in two-thirds with goalkeepers. Use the extra bodies as neutral players inside the pitch rather than as a queue.
Mixed ability and mixed physical maturity
Balance the matchups deliberately in 1v1 and 2v2 work. A technically excellent late developer who loses every physical duel for a season will stop playing, and the drop-out at 13 and 14 is real.
The group finds it too easy
Add a time limit — six seconds to get a shot away, or three passes before you can score. Time pressure raises difficulty for good players in a way that space alone no longer does.
The group finds it too difficult
Take the opposition down a player, or remove the offside condition if you added one. Restore the picture, then rebuild the pressure over two or three cycles.
Common questions
What should a U13 or U14 football session include?
A proper activation block, position-specific technical work where numbers allow, an opposed practice in the relevant part of the pitch, a large phase of play or 11v11, and set-piece work. Around 75 minutes.
How long should U13 and U14 football training last?
75 minutes is the working target. Players can sustain more than at U12, but the extra 15 minutes should go into the game-related work, not into a longer warm-up.
What are the best U13 and U14 football drills?
Phases of play rather than drills — attacking a back four, defending a counter, building out under a press. At this age the practice should look like a recognisable piece of Saturday, because the players are now capable of transferring it.
How do you coach players developing at different rates?
Balance duels deliberately, reward execution rather than outcome, and give late developers technical roles where their advantage shows. Physical dominance at 13 predicts very little about who plays at 18, and coaching as though it does costs you the players who would have been best.
How much set-piece work should U13 and U14 do?
Ten minutes a session, rehearsing one routine properly rather than four badly. Corners and free kicks decide a meaningful share of grassroots games at this age and almost nobody practises them.
How many players can use a U13 or U14 practice?
From 8 to 18, with each session listing its adaptation. Below 10 you work one unit at a time; above 15 you can run a full phase of play.
Get a new session plan every Monday
Every session comes with the setup, animated diagrams of the movement, the coaching points to use, progressions when it clicks, and adaptations for your player numbers. Full access for £3/month.
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Written and reviewed by the PlayTactiq Coaching Team · Last updated 17 August 2026