Channel Chase

Objective

• -Improve change of direction under pressure
• -Build chasing and pressing intensity
• -Develop repeated short efforts

Setup

1. 1Create three narrow channels across a 24 x 18 yards area.
2. 2Place one attacker and one defender in each channel.
3. 3Use cones to mark a safe running lane in each section.
4. 4Have spare players waiting at the side to rotate in.

How to play

1. 1The attacker starts at one end and tries to reach the far line.
2. 2The defender starts two yards behind and chases to stop them.
3. 3If the defender wins the ball or forces the attacker out, they swap roles.
4. 4Work for 20 to 30 seconds, then rotate new players in.
5. 5Keep scores for successful runs and wins.

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

• -Running upright and stiff
• -Overrunning the attacker
• -Backing off instead of pressing