Pressure Lane Run

Objective

• -Practise fast pressing runs
• -Improve body shape in defence
• -Build short intense fitness efforts

Setup

1. 1Create two narrow lanes side by side.
2. 2Put one attacker and one defender in each lane.
3. 3Use markers at each end to show the target line.
4. 4Have spare players ready to rotate in.

How to play

1. 1The attacker tries to dribble through the far line.
2. 2The defender starts a few yards away and presses hard.
3. 3If the defender wins it or delays the attacker, the pair stop and swap.
4. 4Work in short 15 to 20 second bursts.
5. 5Keep the rotation quick so everyone stays active.

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

• -Charging in wildly
• -Backing off too much
• -Turning square to the ball