Underload 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. 2Add one extra defender to the working area and mark their start position with a flat cone.
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 attacking group starts a player short, so every entry pass has to be sharp.
5. 5Defenders score a point for every clean turnover; attackers need three clean end actions to win the round.

Common mistakes

• -Pacing the work interval
• -Cutting the rest short
• -Trying to beat two players instead of releasing early