A legal soccer throw-in uses both hands, goes from behind and over the head, and is taken with part of each foot on or behind the touchline. The three drills below take a team from clean technique to keeping the ball under pressure, in about 15 minutes.
Throw-ins come around constantly in a youth game, and a foot that comes up or a ball that goes over one shoulder hands possession straight to the other team. We'll start with what Law 15 of IFAB's Laws of the Game (2026/27) requires, flag where U.S. high school and rec rules differ, then lay out the drills.
What are the soccer throw-in rules?
The team that didn't touch the ball last gets the throw when the whole ball crosses the touchline, on the ground or in the air. Under Law 15, the thrower must:
- stand facing the field
- have part of each foot on the touchline or on the ground outside it
- throw with both hands, from behind and over the head
- throw from the spot where the ball left the field
Opponents have to stay at least 2 yards from that spot. A few more rules catch teams out:
- A foul throw goes to the other team. If the throw isn't taken correctly, the opposing team retakes it.
- No goals straight from a throw. Thrown directly into the opponents' goal, it's a goal kick. Into your own goal, it's a corner kick.
- No second touch. The thrower can't play the ball again until another player has touched it, or it's an indirect free kick.
- The keeper can't catch it from a teammate. Per the Law 15 FAQ, a goalkeeper handling a teammate's throw-in gives the other team an indirect free kick.
- New for 2026/27: a five-second countdown. If the referee thinks the throw is being delayed, they whistle and count down five seconds with a raised hand. Too slow, and the throw goes to the other team.
The countdown is new enough that the IFAB announcement only dates from February 28, 2026, so expect a few surprised players this season. Our guide to soccer referee signals shows what it looks like.
How do high school and youth leagues handle throw-ins?
High school is close to the Laws with two notable gaps, according to the NFHS 2026-27 comparative rules study. If a thrown ball never enters the field, NFHS gives the throw to the opponents, while the Laws have it retaken. And NFHS has no five-second time limit on throw-ins. Both codes allow a one-handed throw by a player who only has the use of one hand.
Rec leagues often go easier on beginners. The YMCA of Austin's 2023 youth rules, for instance, give 6 and 7 year olds two chances at a legal throw and older players one. Check what your own league does.
One more U.S. rule changes how you coach the throw itself. US Youth Soccer's policy on players and playing rules (December 2025) says players 10 and under may not head the ball in matches, and it strongly encourages state associations to adopt the rule for local play. For those ages, throw to feet or thighs, never to the head.
What does a good throw-in look like?
Check these four common faults before you run any drill.
- Back foot lifts. Players step forward and drag the toe up. Dragging the back toe along the ground is fine. Lifting it isn't.
- Ball doesn't go behind the head. A short push from the forehead is a foul. The hands should start behind the head.
- One hand does the work. The ball spins off to the side. Fingers spread around the back and sides of the ball, thumbs nearly touching.
- Thrown from the wrong place. Players drift a few yards down the line. Referees vary in how strict they are, but it's an easy one to get right.
A quick fix for young players: have them throw from a stationary stance first, feet shoulder-width apart, before adding a step. Once that's clean, a short run-up adds distance.
Which soccer throw-in drills should you run?
Three drills, in this order. Each one adds a layer of pressure. Use one ball per pair for drill 1, then cones and pinnies for drills 2 and 3.
Drill 1: Partner throw and receive
Pairs stand 8 to 10 yards apart, one on a touchline (or a line of cones) and one in the field. The thrower makes 10 throws, then they swap. The receiver controls each throw and passes it back along the ground.
- Aim at the receiver's feet or thigh, not the chest or head. A throw at the chest is hard to control when a defender is on your back.
- Mix in some longer throws with a run-up once the short ones are clean.
- The receiver controls with the first touch and plays it back with the second. Our guide to soccer trapping covers the receiving side.
Coach the weight, not just the legality. A ball thrown too hard bounces off the receiver and puts them under pressure straight away.
Drill 2: Throw, decoy and defender
Make it 3 players against 1: a thrower, two teammates and one defender in a 15 x 15 yard box against the touchline. Both teammates move to get free. The thrower looks at one and throws to the other.
- Teammates check away then come back toward the ball, or one runs short while the other spins long.
- The thrower should hold the ball up and use eyes and shoulders to sell the fake.
- Score a point when the receiver controls the throw and passes back to the thrower, who is now the free player in the field.
That last part matters. The thrower is the one player the defense tends to forget, and a quick return pass is often the easiest way to keep the ball. If your players like this pattern, our give-and-go drills build on it.
Drill 3: Throw-in into a 3v2
Add a second defender and a small goal at the far end of a 25 x 20 yard area. The thrower and two teammates (3 attackers) play against 2 defenders from the throw. The attackers have to keep the ball and either finish on goal or switch play to a coach on the far side.
- Options after the throw: play back to the thrower, set a teammate running into space with a longer pass, or turn and dribble if the defender is square.
- Rotate positions after each round so everyone takes throws.
- For a target, a small goal works well. A Junior 3-in-1 goal has an 8 x 4.5 ft inner goal, which is about right for this size of area.
Once your team can keep the ball from throws, treat attacking throws like any other set piece and give players a couple of rehearsed patterns.
How often should you practice throw-ins?
Little and often works better than a long block. For U8 to U10, a few minutes of drill 1 in the warm-up each week keeps technique in front of players without eating the session. From U11 up, when teams play 9v9 and 11v11 under U.S. Soccer's game formats, drills 2 and 3 are worth running every couple of weeks, because keeping the ball from a throw matters more once the field gets bigger. Our U12 soccer drills slot in nicely after them.
Soccer throw-in FAQ
Can you score directly from a throw-in?
No. A throw straight into the opponents' goal is a goal kick, and straight into your own goal is a corner kick. Someone else has to touch it first.
Is there offside from a throw-in?
No. A player can't be offside receiving the ball directly from a throw-in, a goal kick or a corner kick, which is why attackers often stand deep in the box for long throws.
What happens with a foul throw?
Under the Laws, the other team takes the throw-in from the same spot. Some youth rec leagues give young players a second attempt first.
Can you flip throw?
The Laws don't ban it. A flip throw is legal as long as the ball is released with both hands from behind and over the head and both feet stay on the ground on or behind the line.
How far back do defenders have to stand on a throw-in?
At least 2 yards from the spot on the touchline where the throw is taken.
Final thoughts on throw-in drills
Get the technique right first, then practice keeping the ball. Drill 1 sorts out foul throws, drill 2 teaches the thrower to sell a fake and get it back, and drill 3 puts it all under real pressure. For the rest of the rules, read our quick overview of soccer rules.
For a session at home, the Open Goaaal® 3-in-1 Soccer Goal Trainer pairs a goal with a rebounder and backstop, so finishing reps after the throw-in work don't end with someone chasing the ball down the street.
