Soccer Heading Practice Equipment
FORZA's soccer heading practice equipment and training aids support safe heading practice. Our lightweight, soft heading soccer ball for example, weighs 40% less than a UEFA/FIFA regulation match ball. It also has a soft EVA foam core and a textured exterior for grip. It comes in sizes for youth players as well as senior players - 3, 4 and 5. The lighter weight matters when heading is introduced - from the U12 age group, a maximum of 30 minutes of heading practice per week is recommended due to the head impact. Pairing this guideline with a softer and significantly lighter ball, further mitigates any risks. Pair your soccer ball with the FORZA Heading and Goalkeeper Training System. Built with a solid steel frame, the system has an adjustable height and removes much of the impact of a ball travelling at speed towards the player who is going to head it. Our selection of soccer tennis nets are ideal for practicing volleys, first touch control of aerial balls and heading, whilst plyometric training equipment can be used to improve athleticism, and vertical jump height. Used by professional teams including Manchester United, our soccer training equipment is second to none!
![FORZA Lightweight Heading Soccer Balls [Size 3/4/5]](https://nwscdn.com/media/catalog/product/cache/h265xw265/f/o/forzaheadingfootball-08-newimage.jpg)
![FORZA Pro Portable Soccer Tennis Net [Adjustable Height]](https://nwscdn.com/media/catalog/product/cache/h265xw265/m/a/main1_7_7.jpg)
![FORZA Adjustable Training Hurdles [4ft/5ft]](https://nwscdn.com/media/catalog/product/cache/h265xw265/a/d/adjustabletraininghurdles-lifestyle03.jpg)
SOCCER HEADING PRACTICE FAQs
At what age can kids start heading a soccer ball?
The US Soccer Federation guidelines state that players in U11 programs and younger should not head the ball in either practices or games. From U12 and U13, heading is allowed but restricted to 30 minutes of training per week, with a maximum of 15 to 20 headers per player, per week. There are no restrictions on heading during games for U11 through U13. From U14 onwards, players can head the ball in both training and matches with no set restrictions. State associations and youth clubs sometimes apply stricter local rules on top of these federation guidelines, so check with your local coach or league office. The head impact of heading practice can be reduced by following the US Soccer Federation guidelines and using a softer ball for heading practice.
Are lightweight heading balls safer for youth players?
Peer-reviewed research has shown that lighter, softer or lower-pressure balls reduce head acceleration during heading. A University study measured youth players heading four different balls and found that lighter size 5 and size 4 balls produced linear head accelerations up to 59% lower than a regulation size 5 match ball. A separate 2025 study found smaller changes in the pupil light reflex when adult players headed rubber balls compared with regulation balls. FORZA Lightweight Heading Soccer Balls weigh around 40% less than a regulation match ball and use a soft EVA foam core, so they behave like a soccer ball in flight but with less force at contact. Lightweight balls are a useful tool for building heading technique and confidence, but they are not a substitute for following age-based heading restrictions and guidelines.
How do I practice heading without a partner?
Solo heading practice needs a stationary or suspended ball. The FORZA Heading and Goalkeeper Training System is built for solo practice with minimal head impact. A weighted steel base holds a ball at a set height that the player adjusts to match the drill or practice. This allows players to work on jump timing, contact point on the forehead and body position through consistent, repeatable reps. Start with the ball at forehead height and raise it as technique improves. Coaches can also use it in group sessions with players rotating through the station between other drills.
What size heading ball should I use?
The size of ball used for heading follows the same standard as regular training and match balls. Size 3 suits players roughly aged 8 and under, size 4 covers players aged 8 to 12, and size 5 is used for players aged 13 and over, including college and adult levels. FORZA Lightweight Heading Soccer Balls are available in all three sizes. Because US Soccer restricts heading in practice for U11 and below, most structured heading training with lightweight balls happens with size 4 and size 5 balls at U12 and above. A recent study also found that heading a lighter size 5 ball or a standard size 4 ball produced linear head acceleration up to 59% lower than a regulation size 5 match ball, and that a lower ball pressure produced smaller head accelerations than the same ball at regulation pressure. Some coaches use these findings to inform ball choice for heading practice - size 4 balls for heading practice for adults for example, though the final decision may rest with the coach and their governing body's guidance.
How often should heading practice sessions be?
US Soccer's guidelines state heading practice should be limited to 30 minutes per week for U12 and U13 players, with no more than 15 to 20 headers per player, per week. There are no set restrictions for U14 and above. Many coaches still apply the same principles - short, focused heading blocks, clear technique cues and at least 3 rest days between heading sessions. A typical structured session runs a warm-up, static ball drills for technique, then dynamic heading in game-like situations. Using a lightweight heading soccer ball or a Heading Training System can help reduce head acceleration during practice compared with a regulation size 5 ball.