U7 First Football Session Plan (45 Minutes, Free)

The full session plan

Six timed phases totalling 45 minutes. Run them in order — each phase feeds the next.

1. 1

   Arrival activity

   5 min

   Free dribbling and names

   Set up: Ball each in the area. Players dribble anywhere; call a name and that player shouts back their favourite team.

   Coaching points

   • -Keep the ball close
   • -Look up so you don't bump into anyone

   Progression: Add 'freeze' on the whistle.

2. 2

   Warm up

   8 min

   Sharks and minnows

   Set up: Everyone dribbles across the area while one or two 'sharks' without a ball try to kick balls out. Anyone who loses their ball becomes a shark.

   Coaching points

   • -Shield the ball with your body
   • -Change direction to escape
   • -Small touches under pressure

   Progression: Start with two sharks so it moves quickly.

3. 3

   Technical practice

   8 min

   Toe taps, rolls and stops

   Set up: Ball each, 30-second blocks of toe taps, sole rolls, inside-inside touches and stop-turns.

   Coaching points

   • -Light, quick touches
   • -Both feet every time
   • -Count your reps out loud

   Progression: Turn it into a beat-your-score challenge.

4. 4

   Skill practice

   9 min

   Cone-knockdown game

   Set up: Each player defends three cones and dribbles to knock over other players' cones with a pass. Rebuild and go again.

   Coaching points

   • -Look up to pick your target
   • -Pass with the inside of the foot
   • -Keep moving after your shot

   Progression: Two lives each so nobody is out.

5. 5

   Small-sided game

   10 min

   4v4 to four goals

   Set up: Four mini goals (cone gates) around the outside, 4v4, no keepers, coach rolls in a new ball whenever one goes out.

   Coaching points

   • -Score in any goal
   • -Spread out so there's space
   • -Everybody plays, no positions

   Progression: Add a second ball for chaos and more touches.

6. 6

   Cool down & review

   5 min

   Ball juggling and high fives

   Set up: Light toe-taps, a couple of stretches and a quick group huddle.

   Coaching points

   • -Ask what their favourite game was
   • -Finish with a team clap

   Progression: Name a player of the day each week.

Drills used in this theme

Swap any practice above for another on the same theme.

FAQs

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