Counter 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 36 x 21 yards area.
2. 2Place two mini goals on the halfway line for the counter-attacking side to aim at.
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. 4The team in possession starts each rep in their own half and must build forwards.
5. 5Turnovers earn a direct counter at the mini goals worth two points.

Common mistakes

• -Pacing the work interval
• -Cutting the rest short
• -Dribbling into traffic when the counter is on