Curated Routine

5 HEADING DRILLS FOR SOCCER⚽️ | JONER FOOTBALL

Soccer

5 HEADING DRILLS FOR SOCCER⚽️ JONER FOOTBALL is a curated workout routine with 5 ordered actions and 5 timestamped video clips. Start with Basic Heading Drill and Power Heading Drill. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 18 min 53 sec; rest is listed per action.

Clip time: 18 min 53 sec5 actionsSingle training session

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Action Sequence

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0:00 / 4:01
Sourceyoutube.com/watch?v=b4ncPynvbx8
AuthorYouTube creator
1

Basic Heading Drill

Sets: 1Rest: 1 minEst. duration: 4 min 1 sec

Players work in groups of three with two servers and one central header; servers deliver direct chest/head-height tosses while the working player shifts laterally between cones, keeping eyes open and heading the ball cleanly back into the server's hands using the forehead without jumping.

Key points

  • Keep your eyes wide open and track the flight of the ball all the way onto the forehead
  • Make solid contact on the forehead rather than the top of the head to prevent neck jamming
  • Shift feet quickly laterally between cones rather than standing flat-footed
  • Head the ball directly back into the server's hands without letting it bounce

Common mistakes

Closing eyes before impact ('turtlenecking'), ducking the head down, or hitting with the crown of the head.

0:00 / 2:35
Sourceyoutube.com/watch?v=b4ncPynvbx8
AuthorYouTube creator
2

Power Heading Drill

Sets: 1Rest: 1 minEst. duration: 2 min 35 sec

Using the same three-player triangle setup, players adopt a side-on stance, arch the spine, engage neck muscles, and forcefully snap forward through the ball like a dart to generate maximum return velocity back to the partner.

Key points

  • Adopt a side-on athletic posture rather than facing square to the ball
  • Arch the back on the ball's approach to load rotational and core power
  • Snap forward aggressively through the ball using the neck and upper body
  • Aim downward into the hands of the server like a dart rather than looping it upward

Common mistakes

Heading completely square-on without spinal arching, causing weak or looping headers.

0:00 / 3:31
Sourceyoutube.com/watch?v=b4ncPynvbx8
AuthorYouTube creator
3

Directional Heading Drill

Sets: 1Rest: 1 minEst. duration: 3 min 31 sec

Players receive a service from one side of the grid and must rotate and open their hips across to direct the header diagonally to the opposite partner across the grid, continuously shifting sides across the training area.

Key points

  • Open hips toward the targeted recipient rather than facing the server
  • Read the flight of the service early and adjust footwork before making contact
  • Arch and redirect through the forehead across the body to maintain power

Common mistakes

Leaving hips square to the server, resulting in awkward neck twists and loss of directional control.

0:00 / 1:56
Sourceyoutube.com/watch?v=b4ncPynvbx8
AuthorYouTube creator
4

Aerial Heading Drill

Sets: 1Rest: 1 minEst. duration: 1 min 56 sec

Servers deliver floated lofted serves into the air; working players must communicate, time their run, jump off the ground, and attack the ball at the apex of their vertical leap before moving across the grid to repeat.

Key points

  • Communicate clearly with partners before attacking each aerial delivery
  • Time the jump to meet the ball at the highest possible point rather than letting it fall onto the head
  • Coordinate an explosive takeoff while keeping eyes fixed on the ball

Common mistakes

Jumping too early or too late, or waiting flat-footed and letting the ball drop onto the head.

0:00 / 6:50
Sourceyoutube.com/watch?v=b4ncPynvbx8
AuthorYouTube creator
5

Heading with Pressure Drill

Sets: 1Rest: 1 minEst. duration: 6 min 50 sec

A passive or semi-active defender is positioned in front of the header to create physical distraction and contest flight; the attacking header must read the trajectory, drop back to avoid running underneath deep serves, and aggressively jump over and through the distraction to win the header at the highest point.

Key points

  • Give yourself depth and drop back early if the service is flighted deep to prevent it sailing over your head
  • Use a light feeler hand on the defender's back without pushing or fouling to track position
  • Explode into the air and attack the ball forcefully at its peak over the defender's reach

Common mistakes

Getting caught under the flight of the ball, failing to adjust feet when the ball is kicked deep, or pushing the opponent with extended hands.

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