How to Build a 20-Minute Heading Training Session
Written by James Whitfield, UEFA B License
A ready-to-use 20-minute heading session structure for coaches — warm-up, technical block, applied block, and cool-down with specific drill recommendations for each phase.
Heading training works best in short, focused blocks rather than extended sessions. Choose a short session with a specific objective; more impacts are not a measure of better learning.
Here is a session structure that works for U14 and above. For U12–U13 limits, see youth heading guidelines.
Phase 1 — Neck and mobility warm-up (5 minutes)
Do not skip this. Use a comfortable general warm-up and do not treat it as protection against concussion.
- Slow chin tucks: pull the head straight back, hold 3 seconds, release. 10 reps.
- Lateral tilt: ear toward shoulder, hold 3 seconds each side. 8 reps.
- Isometric holds: press forehead into palm, resist for 5 seconds. Repeat pressing left temple, right temple, back of head. 2 rounds.
No ball contact yet.
Phase 2 — Technical block (8 minutes)
Pick two drills from the beginner or intermediate category. Low pace, high focus. This is not fitness work — it is skill acquisition.
Recommended combinations:
- Toss-and-head (solo, contact point) followed by partner seated headers (torso snap, no jumping)
- Standing partner headers (direction) followed by wall headers (contact point under mild fatigue)
Volume: 15–20 headers per player across both drills. Stop a set the moment technique degrades.
Phase 3 — Applied block (5 minutes)
One drill that adds jumping, direction, or mild pressure. This is where you test what was trained in Phase 2.
Recommended for this phase:
- Jump-and-head (timing at peak of jump)
- Attacking downward header (direction on goal)
- Defensive clearance (height and distance under pressure)
Do not introduce competition or contact in this phase — that comes in match sessions.
Phase 4 — Cool-down and review (2 minutes)
Two slow neck stretches each direction. Ask one player to name one technical thing they focused on. Reinforce the correct contact point verbally.
Session template summary
| Phase | Duration | Focus |
|---|---|---|
| Neck warm-up | 5 min | Mobility and activation |
| Technical block | 8 min | Contact point, direction, torso snap |
| Applied block | 5 min | Jump timing, directional pressure |
| Cool-down | 2 min | Neck, review |
For the full drill descriptions used in this session, see the drills library.
Adapt the plan to the player, not the clock
The twenty-minute outline is a planning example, not a required dose of heading. Check the current age and competition restrictions first. Where deliberate heading is prohibited, replace ball contact with flight tracking, movement to a landing zone and chest control. Where it is allowed, account for the player's other sessions and treat any stated contact limits as ceilings, not targets.
Give the server a repeatable delivery and the player one visible target. Record a simple observation such as whether the player moved early, used a balanced base or directed the ball into the agreed area. Do not keep adding repetitions when the delivery is poor or the player is tired. Pause, change the task and review the cause before trying again.
Debrief and next session
Ask the player which cue helped and which part still felt uncertain. Use that answer to choose the next drill rather than increasing difficulty automatically. Neck exercises should be comfortable and appropriate to the individual; stop any exercise that causes pain. Symptoms after head contact require the relevant concussion procedure and medical assessment, not another set. For more detail, read the coaching session guide and the technique guide.