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.
Step-by-step guide to Practice Header Drills
Step 1
Do 10 slow neck nods to warm up your neck muscles.
Step 2
Put a tape X on a wall at about your forehead height to make a target.
Step 3
Place a soft mat or towel on the floor under your practice area.
Step 4
Stand about 6 feet away from the target.
Step 5
Stand with your feet shoulder-width apart and bend your knees slightly.
Step 6
Hold the foam ball in both hands at forehead height.
Step 7
Gently press the ball once to your forehead to feel the flat spot you will use for contact.
Step 8
Keep your eyes on the ball as you get ready to head it.
Step 9
Tuck your chin slightly toward your chest to protect your neck.
Step 10
Toss the ball up about 1 to 2 feet with both hands.
Step 11
As the ball falls, use a short controlled nod of your neck to head the ball toward the target.
Step 12
Repeat the toss-and-header 10 times focusing on forehead contact and steady neck control.
Step 13
Share your finished practice session on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
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.
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Facts about soccer heading safety for kids
⚽ The forehead (the flat upper brow area) is the safest place to contact the ball for a controlled header.
🧽 Coaches use soft foam balls for heading drills because they greatly reduce impact force compared with regular soccer balls.
🧒 In 2015 U.S. Soccer banned heading for kids 10-and-under and limited it for 11–13-year-olds to protect young brains.
🧠 Research shows many soccer concussions come from player collisions, not careful, supervised heading practice.
🎯 Strong neck control and slow, repeated practice help kids aim headers better and lower the risk of whiplash.
How do I run safe soccer header drills with my child?
What materials do I need for safe header practice with a foam ball?
What ages are suitable for practicing soccer headers safely?
What are the benefits and safety tips for practicing header drills?
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