End Line Sprints

Objective

• -Improve straight-line speed
• -Teach strong sprint mechanics
• -Give a simple football fitness starter

Setup

1. 1Mark two end lines 25 yards apart in a narrow lane.
2. 2Place players in pairs at one end line.
3. 3Use markers to show a clear finish point.
4. 4Keep one lane per pair if possible.

How to play

1. 1Players begin in a split stance behind the line.
2. 2On the coach's signal, both players sprint to the far line.
3. 3They walk back slowly and recover before the next run.
4. 4Repeat several times with short rests.
5. 5Use different start positions such as side-on or kneeling.

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

• -Standing too tall at the start
• -Looking down while sprinting
• -Starting the next run too soon