Tempo 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 32 x 17 yards area.
2. 2Set a visible timer or have an assistant count aloud from the side of the area.
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 clock starts the moment the first pass is played in.
5. 5The sequence must reach the end action inside eight seconds or the rep is void.

Common mistakes

• -Pacing the work interval
• -Cutting the rest short
• -Slow, sideways passing that burns the clock