Press and Burst

Objective

• -Improve first press speed
• -Develop reaction after losing the ball
• -Teach quick recovery runs

Setup

1. 1Mark a 24 x 18 yard area.
2. 2Split into two teams with bibs and give one ball to start.
3. 3Set one small safety zone at each end line.
4. 4Keep the groups small so everyone is active.

How to play

1. 1The team in possession tries to keep the ball for a short count.
2. 2When the ball is lost, the nearest player presses instantly.
3. 3If the pressing team wins it, they attack the nearest end zone at once.
4. 4Rotate teams every few minutes.
5. 5Keep the play moving with quick restarts.

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

• -Pressing from too far away
• -Turning away after a loss
• -Standing off and waiting