Football Endurance Intervals

Objective

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

Setup

1. 1Cones marking 40 yard runs with a recovery zone.
2. 2Balls at each end for the ball-based version.
3. 3Groups of four working together.

How to play

1. 1Fifteen seconds high intensity running, forty-five seconds recovery.
2. 2Eight to ten repetitions.
3. 3Add a dribble or pass on alternate reps.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Going too hard on the first rep
• -Standing still in the recovery
• -Dropping technique when fatigued