Pressure 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 28 x 13 yards area.
2. 2Position a recovering defender behind each working player, starting two yards back.
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 defender is released the moment the ball leaves the server's foot.
5. 5The working player scores by completing the action before pressure arrives; the defender scores by blocking it.

Common mistakes

• -Pacing the work interval
• -Cutting the rest short
• -Facing your own goal and getting trapped by the press