Football Endurance Intervals

Objectives

• -Build repeated sprint ability
• -Work at match intensity
• -Recover quickly between efforts

How to set it up

1. 1Mark out the working area at 40 x 20 yards. Put a cone on each corner so the boundary is obvious to the players.
2. 2Cones marking 40 yard runs with a recovery zone.
3. 3Balls at each end for the ball-based version.
4. 4Groups of four working together.
5. 5Kit for this practice: Cones, Balls. Keep a supply of spare balls beside the coach so a lost ball never stops the practice.
6. 6Split 4-24 players into two or three even groups. Run two stations side by side if you have the space, so lines never grow beyond four players.
7. 7Set the area up before the players arrive, then walk them through the shape once at a jog before the first live repetition.

How to run it, step by step

1. 1Get the players into position and walk the first repetition through slowly so everybody knows where they start and where they go.
2. 2Fifteen seconds high intensity running, forty-five seconds recovery.
3. 3Add a dribble or pass on alternate reps.
4. 4After their action each player follows their pass and joins the back of the next line, so everybody rotates through every position in the practice.
5. 5The repetition ends when the ball reaches the final target or leaves the area. The next player starts straight away.
6. 6Freeze the practice once or twice per round, make one coaching point to the whole group, then restart immediately.

What each player does

Working player

Takes the repetition: receives, executes the speed & agility action and finishes the sequence at match pace.

Server

Delivers a consistent, firm ball on the coach's call, then collects a spare ball ready for the next repetition.

Waiting players

Stand behind the start cone with a ball ready, watch the repetition in front of them and step in the moment it finishes.

Coach

Stands where the whole picture is visible, serves or calls the start, and makes one clear point per freeze.

Timings and organisation

• -Volume for this practice: Eight to ten repetitions.
• -Run 4 rounds of roughly 4 minutes inside the 15 minute slot.
• -Give 45-60 seconds of rest between rounds so the quality of the work stays high, and use that gap for your coaching point.
• -Rotate roles at the end of every round so each player works, serves and defends across the practice.
• -If the practice is too easy, move to a progression rather than adding more repetitions. If players are struggling, drop to a regression for one round and then build back up.

Common mistakes

• -Going too hard on the first rep
• -Standing still in the recovery
• -Dropping technique when fatigued
• -Standing still and watching instead of moving into the next position