Wide Channel 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 36 x 21 yards area.
2. 2Mark five-yard channels down both touchlines with flat cones.
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 practice is started by a pass into one of the wide channels.
5. 5End actions only count when the ball has travelled through a wide channel first.

Common mistakes

• -Pacing the work interval
• -Cutting the rest short
• -Everything funnelling into a crowded middle