Header Drill: Power & Accuracy

Football header drill with players jumping over agility hurdles to head thrown balls at targets balanced on cones

This competitive header drill helps adult amateur teams improve heading power and accuracy while combining movement, jumping and throw-in delivery in a simple target-based game.

Setup

Use at least half of a football pitch for the competitive game between two teams.

Arrange four cones as target stations and balance one ball on top of each cone. Position the two agility hurdles as shown in the drill diagram.

Use two teams of four players. One player from each team serves the ball, while the heading players wait behind the outside cones before starting their run.

The circuit can also be run with as few as two players when you are not using the full competitive team format.

Equipment Needed

Rules & Instructions

Players run through the circuit, attack the served ball and try to knock the target balls from the cones.

  • Split the group into two teams of four.
  • Assign one server to each team.
  • Queue heading players behind the first outside cones.
  • Run towards the second cone, then turn towards the hurdle.
  • Serve a legal throw-in as the runner approaches the hurdle.
  • Jump the hurdle and head the ball with both feet airborne.
  • Land on the opposite side of the hurdle.
  • Aim the header at a ball balanced on a target cone.
  • Disallow headers made with one or both feet on the ground.
  • Disallow headers that land on the same side as take-off.
  • Retrieve the served ball and leave it beside the thrower.
  • Rejoin the queue.
  • Continue until one team knocks all four target balls off the cones.
  • Run the reduced-number version with as few as two players.

Coaching Tips

  • Cue the runner to time their approach to the throw-in.
  • Ask the server for a high throw-in with enough pace.
  • Demand a legal, accurate throw-in.
  • Encourage players to head at the target, not just make contact.
  • Remind players to use their whole body to generate power.
  • Check the server and runner are coordinated before each attempt.
  • Keep the circuit moving to maintain competitive intensity.

Why It Works for Adult Amateur Teams

This drill combines heading practice with movement, jumping and an active target, making the technique less static than repetitive heading exercises. Players must coordinate their run with the throw-in, attack the ball in the air and direct the header accurately enough to knock a ball from a cone.

For adult amateur teams, the competitive format gives players a clear objective and keeps both teams involved. Coaches can see whether the service is accurate, whether players time their runs effectively and whether headers are being directed with enough precision and power.

It also reinforces teamwork between the player delivering the throw-in and the player attacking the ball, while the continuous running and queue rotation add a physical element to the exercise.

Key Outcomes:

  • More powerful and accurate headers
  • Better timing when attacking aerial balls
  • More consistent throw-in delivery
  • Stronger coordination between teammates
  • Improved fitness through repeated efforts

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