Players: 2-8 per square Create a rectangle 50m x 20m. 1-2 players + 1 ball per corner. Both versions incorporate 3 runs comprising of: Sprint from point to point dribbling at speed; Sprint (no ball) from point to point; Recovery to original position. Each player effectively runs a triangle back to the start. 1 set is 4 reps per player (+/- 1 minute of dead time) = target time of 5 minutes per set. Version 1: Sequence is sprint along the line with the ball (20sec), leave the ball at the next point and sprint the diagonal (10sec). Recovery slowly on the short side to return to start (30sec). Begin rep 2 immediately once all players return to start. Version 2: Sequence is diagonal sprint with ball (20sec), leave the ball at the next point and sprint the short side (5sec), recovering on the long side (40sec). Version 2 is slightly longer but should be completed within the 5 minute margin. To increase technical complexity: Add slalom to long sprints (with and without ball). Adjust timings accordingly. 2 sets = 10-12 minutes (including swapping from V1 to v2 or adding slalom section).
Interval running with emphasis on: Dribbling at speed to improve balance and touch; Straight sprint to replicate match conditions (e.g. defensive recovery run); Recovery run to regulate breathing and muscle recovery; Time pressure to to promote consistent effort and improve conditioning.
This practice has no coaching points
This practice has no progressions
in more ways than one
sportplan_football
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