"I play soccer for two hours every Friday."
That's a pretty big question, but I'll do my best to help. I'm not a native speaker, but I will link to some resources that I've found helpful:
If you're wondering about the use of "的" specific to this particular sentence pattern (i.e. expressing time duration of a verb), here is an article from MandarinFriend.wordpress.com.
Other Uses of 的"
Or if anyone out there is a huge grammar-nerd (like me), there are over a dozen articles on ChineseGrammarWiki, which cover the many of patterns that require our little "的" friend!
They said it backwards. echineselearning.com says, "In English, you say “play football” and “play basketball,” but in Chinese it is 踢足球 (tī zúqiú) and 打篮球 (dǎ lánqiú). Usually, the sports you play with your feet use the verb 踢 (tī), and sports you play with your hands use 打 (dǎ), such as: 打羽毛球 (dǎ yǔmáoqiú), “to play badminton, ” or 打网球 (dǎ wǎngqiú), “to play tennis.”