Football Fitness
Finishing Ball Interval Fitness
Build football-specific endurance with the ball
Football Fitness
Speed & Agility
Dribbling
Finishing Ball Interval Fitness is a 16-minute football fitness drill for 2-20 players, suitable for Under 12 to Adults at beginner, intermediate, advanced level. You need balls, cones. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.
Back to drill libraryFootball Fitness
Speed & Agility
Dribbling
Technical Practice
Beginner
Intermediate
Advanced
Full Squad
Minimal Equipment
Youth Friendly
Adult Suitable
Fitness Type: Interval
Finishing
Duration
16 min
Players
2-20
Pitch size
34 x 19 yards
Ability levels
Beginner / Intermediate / Advanced
Pitch diagram
Finishing Ball Interval Fitness — Goalkeeping set-up — serve, save, reset · 34 x 19 yards
Step 1 of 5Players dribble out and back to each cone in turn as one rep.
- 1. Players dribble out and back to each cone in turn as one rep.
- 2. Work for 30 seconds then rest for 60 seconds.
- 3. Six reps in total with a longer break at halfway.
- 4. Every sequence starts with a pass out and ends with a strike on goal.
- 5. Goals score one, first-time finishes score two, and rebounds must be followed in.
- Cones mark the area
- Full goal
- GK = goalkeeper
- C = coach serving, S = second server
- Ball
- Cones mark the keeper's starting positions
- Dotted arrow = rotation between repetitions
- Keeper distributes back to the server
- Solid arrow = pass, thick = shot, dashed = run / dribble
Objectives
- -Build football-specific endurance with the ball
- -Repeat high-intensity efforts with proper recovery
- -Keep technique clean when tired
Setup
- 1A shuttle course with cones at 5, 10 and 15 yards in a 34 x 19 yards area.
- 2Set a goal at the end of the area with a keeper or a target zone if no keeper is available.
- 3One ball per player.
Coaching instructions
- 1Players dribble out and back to each cone in turn as one rep.
- 2Work for 30 seconds then rest for 60 seconds.
- 3Six reps in total with a longer break at halfway.
- 4Every sequence starts with a pass out and ends with a strike on goal.
- 5Goals score one, first-time finishes score two, and rebounds must be followed in.
Coaching points
- -Keep the touch tight even when tired
- -Turn off both feet
- -Use the rest properly
- -Head up before the strike — pick the side, then commit
Common mistakes
- -Pacing the work interval
- -Cutting the rest short
- -Rushing the shot and leaning back over the ball
Where this drill fits
- More football football fitness drills
- More football speed & agility drills
- More football dribbling drills
- football drills for U12s
- football drills for U14s
- football drills for U16s
- Football session plans built around this theme