12 Soccer Heading Drills for Every Level
Twelve drills, ordered from simplest to most match-realistic. Work through them in progression: don't add complexity until the previous level looks clean.
Toss-and-head
Underhand toss to yourself, head straight back into your hands. 3 sets of 20. Groove contact point and neck lock.
Wall headers
Head a ball repeatedly against a wall from 2m. Focus on flat forehead contact, eyes open at impact.
Partner seated headers
Sit on the ground, partner tosses. Removes jumping, isolates torso snap and neck strength.
Standing partner headers
Face partner 3m apart, alternate soft headers. Directional focus — head straight to hands.
Head-and-catch progression
Toss → header → catch. Then toss → head → head → catch. Builds rhythm.
Attacking downward header
Partner tosses over head height, you head down at a target on the ground. Contact upper half of ball.
Defensive clearance
Partner throws high; you clear it up, back, and behind them. Height and distance over power.
Jump-and-head
Timed jump off two feet. Ball is tossed slightly higher than reach so the header happens at the peak of the jump.
One-v-one aerial
Server plays a floated ball between two players. Both attack. Teaches body positioning, arms, timing.
Cross-and-finish
Wide server delivers to attackers arriving from deep. Alternate near-post flick and back-post attack.
Corner routines
Rehearse near-post flick-on, back-post attack, and edge-of-box knockdown from the same corner.
Aerial second balls
Long ball forward, target player heads on, three runners chase second ball. Trains reaction and support.
How to structure a heading session
- Warm-up (10 min): Neck mobility, chin tucks, light isometric neck holds.
- Technical block (15 min): Two solo or partner drills, low volume, high focus.
- Applied block (15 min): One partner or group drill with jumping and direction.
- Match block (15 min): Crosses, corners, or aerial second balls.
For age-appropriate volumes and heading bans by age group, see our youth heading guidelines.
Frequently Asked Questions
How often should I train heading?
For adult players, 1 to 2 focused sessions per week is plenty. Volume matters less than quality — every rep should use good technique.
What ball should I use for heading drills?
Start with an under-inflated size 4 or a softer trainer ball. Move to a properly inflated match ball only once technique is grooved.
Can you practice heading alone?
Yes. Toss-and-head, wall headers, and neck strength work (chin tucks, isometric holds) all work solo.