Learn the jumping header safely: take-off, forehead, timing and dose – with DFB recommendations, head-acceleration studies and clear milestones.
The honest answer up front: In the jumping header you take off so that you hit the ball at the highest point with the broad surface of the forehead – with whole-body tension, open eyes and an active landing [2][3]. It is one of the most demanding techniques in football. And it is also a health topic.
The DFB writes: studies suggest that headers can affect the brain at any age; coaches should therefore shape the conditions for heading in an age-appropriate way [1]. The DFB does not consider a ban expedient but relies on recommendations: fewer headers, light balls, few repetitions [1]. This guide follows that line. It explains the technique and tells you clearly where to brake.
First practise only the jump: from a slight crouch, with arm swing, upwards not forwards [3]. Landing is part of it: land actively and as fast as possible beneath the spot of execution [2].
Milestone: 10 clean jumps with arm swing and controlled landing.
Your partner throws the ball to you by hand from the front, as the DFB recommends for young players [1]. You fix your eyes on the ball and hit it with the broad forehead surface [2]. Start with the balloon.
Milestone: 8 out of 10 throws hit with the forehead, not the crown.
Build whole-body tension: chin to chest, neck fixed, snap forward from the arch tension and hit the ball centrally with the forehead at the highest point [3][2]. Keep your eyes open [3].
Milestone: 6 out of 10 throws hit at the highest point of your jump.
With a short run-up you transfer speed into the jump. The DFB describes: run up at high speed, take off with one leg and full arm swing, build body tension, go to meet the ball [2][3]. The swing leg supports the take-off; timing is just as important as technique [3].
Milestone: 5 out of 10 balls with one-footed take-off hit cleanly with the forehead.
Only when technique and timing are secure does a passive opponent join. A DFB booklet from 2005 calls for heading duels to be contested with full commitment [3]; the current recommendations instead rely on few repetitions and light balls [1]. For you that means: technique first, then the duel – without endless loops.
Milestone: 3 duels in a row with a passive opponent, without hitting the ball with the crown.
The DFB recommends: build heading sessions up slowly and cancel them in cold wet weather, throw the ball by hand, reduce repetitions at longer distances, use the lowest permitted ball pressure [1]. About 70% of head injuries in football come from player contact, and heading duels in particular often lead to concussions [1]. Warning signs are dizziness, nausea, headache, confusion or slowed reactions – then off the pitch and to the doctor [1].
The evidence: in a systematic review of 60 studies, higher ball speed, mass and inflation increased head acceleration; female players had higher values than males [5]. Traditional neck strengthening alone did not work reliably [5]; in a study of 33 men, 6 weeks of training of the neck flexors and extensors changed neither neck strength nor head acceleration significantly [8]. In a pilot study of 52 adolescents, neck strength rose by 53.8% instead of 15.6% with additional neuromuscular neck exercises in the FIFA 11+ part, and head acceleration fell by 11.8% instead of 5.0% [7]. That is a small pilot study. This guide explains and motivates; it replaces neither supervised training nor a doctor.
Head less, but better. In 687 English men's professional and academy matches there was on average a header somewhere on the pitch about every 70 seconds (0.875 per match minute for seniors); at under-9s it was only 0.167 per minute, about every 6 minutes. Unintended head impacts during heading were rare (under 1% of all headers) [6]. That does not mean headers are harmless, but that in training you achieve more with a balloon, foam ball and good timing than with hundreds of repetitions.
Take off upwards, not forwards, with arm swing. Fix your eyes on the ball, build whole-body tension, chin to chest, neck fixed, hit the ball at the highest point with the broad forehead and land actively [2][3].
The forehead, not the crown. In female players around 13 years old, impacts to the top of the head produced larger rotational velocities than impacts to the forehead [4].
In children's football the DFB relies not on bans but on age-appropriate training with light balls, few repetitions and hand-throwing [1][10]. An older DFB booklet from 2005 had systematic learning start only from the D-youth [3]. Ask your coach or state association for the current rules.
The picture is mixed. Traditional neck strength training alone did not work reliably in a review; adding neuromuscular exercises seemed more effective [5]; a pilot study with adolescents showed effects [7], a 6-week training in men did not [8].
Often not. Of 71 responding football associations only 13 (18.3%) reported having heading coaching material [9].
Controlling with the Instep: Cushion High Balls and Play On Straight Away