Aerial Duel Power Training
Strength & Power
Legend
- player
- coach / parent
- cones
- ball
How it works
Jump explosively and win aerial challenges using shoulder-to-shoulder contact and power to out-jump opponents.
What you need
- cones
- soccer ball
Your focus
Aerial power is the combination of vertical jump strength, timing, and physical bravery. Training jump power alongside legal aerial contact techniques develops the physical strength and competitive mindset needed to win ball in the air consistently.
Two players stand side by side 1 yard apart. Server tosses ball above both players.
Both players jump to head the ball, shoulder contact is allowed (no pushing).
Winner directs the header to a target cone.
Track headers won per player across 15 balls.
Add jump-squat warm-up before each round (5 reps) to build power.
Debrief: what separated the player who won more headers?
Goal
It's working when you win at least 3 of the 5 aerial challenges, you got up earlier, or you held your ground better, and that's what produced the win.
Helpful cues
- Jump early, anticipate the ball's peak
- Use your arms to generate height, drive them up
- Shoulder into your opponent at the peak, legal and effective
Adjust the challenge
Make it easier
Strip it back
No contact, solo jump heading with server.
UpLVL it
Add the next challenge
Running approach to the header, both players jump from 3 yards away.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.