Finishing Ball Interval Fitness

Objective

• -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 34 x 19 yards area.
2. 2Set a goal at the end of the area with a keeper or a target zone if no keeper is available.
3. 3One ball per player.

How to play

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. 4Every sequence starts with a pass out and ends with a strike on goal.
5. 5Goals score one, first-time finishes score two, and rebounds must be followed in.

Progressions

• +Cap the sequence at one touch before the strike
• +Raise the demand once the group is consistently successful

Regressions

• -Remove the keeper and finish into a wide target goal
• -Simplify the area or the service until success returns

Variations

• -Coach can throw in a second ball for an instant rebound finish
• -Run the practice on the opposite side of the pitch

Common mistakes

• -Pacing the work interval
• -Cutting the rest short
• -Rushing the shot and leaning back over the ball