Box To Box Runs

Objective

• -Create repeated attacking and defending sprints
• -Train quick reactions to change of possession
• -Build football fitness through game play

Setup

1. 1Mark a rectangle with a mini goal at each end.
2. 2Split players into two teams with bibs.
3. 3Start with one ball at the centre and spare balls near the coach.
4. 4Keep the playing area tight so players work hard.

How to play

1. 1Play a normal small-sided game to mini goals.
2. 2When the ball goes out, the coach throws in a new ball straight away.
3. 3If a team scores, the other team restarts quickly from the middle.
4. 4Encourage fast transition from attack to defence.
5. 5Rotate players so everyone gets equal work.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Walking after losing the ball
• -Leaving big gaps between players
• -Standing and watching the restart