Box to Box

Objective

• -Improve repeated sprint ability
• -Develop quick transitions
• -Create fast support and recovery runs

Setup

1. 1Mark a central playing area 30 x 20 yards.
2. 2Place a mini goal at each end.
3. 3Split players into two teams with bibs.
4. 4Give a ball to one team to start in the middle.

How to play

1. 1Teams play a simple game and score in either mini goal.
2. 2When the ball goes out, the coach quickly feeds a new ball in.
3. 3Encourage immediate reaction to lose the ball or win it.
4. 4Keep the ball live so players must sprint on every change.
5. 5Use short games of 2 minutes with quick rest.

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
• -Ball watching instead of moving
• -Standing too far from the play