One drill per day, fifteen minutes, progressive difficulty. Keep the volume low and the quality high — by day 7 you'll be attacking balls you used to avoid.
Written by James Whitfield, UEFA B License
10 × standing headers against a wall or with a partner toss. Focus: forehead contact only, eyes open through the ball.
Common mistake: Closing the eyes at the last moment. If you blink, drop the ball speed until you don't.
3 × 8 headers from a seated position with a partner tossing from two metres. Removing the legs forces the torso and neck to do the work.
Common mistake: Leaning back and waiting for the ball. Attack it even sitting down.
3 × 6 headers from a self-toss or partner serve, taking off on one foot. Meet the ball at the top of the jump, not on the way down.
Common mistake: Jumping late and heading on the descent — you lose all the power the jump generates.
3 × 8 headers redirected to a target on your left from a straight service. Turn the head and shoulders before contact.
Common mistake: Trying to steer with the neck at the last instant. The direction is set before contact.
Repeat day 4 to the right. Most players are 20–30% less accurate on their weak side; this is where the session earns its value.
Common mistake: Skipping the weak side because it feels clumsy. That is exactly why you train it.
20 headers from wide service — 10 near post, 10 back post. Move to the ball with a curved run; never stand and wait.
Common mistake: Standing under the flight. Meet the ball a step in front of where it would land.
Combine everything: 5 standing, 5 seated, 5 jump-timed, 5 each direction, then 10 crossed balls finished on goal. 15 minutes, quality over volume.
Common mistake: Chasing volume at the end. Ten committed headers beat forty tired ones.
More drills in the 10-drill heading library and the six-step technique guide.
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