Continuous Ball Interval Fitness

Objectives

• -Build football-specific endurance with the ball
• -Repeat high-intensity efforts with proper recovery
• -Keep technique clean when tired

Setup

1. 1A shuttle course with cones at 5, 10 and 15 yards in a 32 x 17 yards area.
2. 2Load a ball at each starting station so the next rep can begin immediately.
3. 3One ball per player.

Coaching instructions

1. 1Players dribble out and back to each cone in turn as one rep.
2. 2Work for 30 seconds then rest for 60 seconds.
3. 3Six reps in total with a longer break at halfway.
4. 4As soon as one sequence ends, the next server plays in without waiting.
5. 5Run 4-minute blocks and count total completed sequences as a squad score.

Common mistakes

• -Pacing the work interval
• -Cutting the rest short
• -Long queues while balls are collected