Rotation 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 30 x 15 yards area.
2. 2Number every station so players know exactly where they travel to next.
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. 4Play starts at station one and the ball works round the numbers in order.
5. 5Every player must complete each role once before the round is scored.

Common mistakes

• -Pacing the work interval
• -Cutting the rest short
• -Staying in a favourite role and avoiding the harder one