Repeated Sprints With Ball and Shot
Players run with the ball at full speed over 18 m, shoot, and jog back for the next repetition every 30 seconds. Six repetitions per set: repeated-sprint ability with a football ending.
- Age
- U15–Senior
- Players
- 4–16
- Duration
- 18 min
- Difficulty
- Advanced
- Intensity
- High
- Area
- 40 × 20 m
- Type
- Physical
- Approach
- Intermediate
- Format
- Circuit
- Objectives
- Technical: Finishing
- Physical: Speed, Endurance
- Concepts worked on
- Technical:Running with the ballShooting
- Physical:AccelerationEndurance
Training diagram
Legend
- Attacker
- Goalkeeper
- Dribble
- Shot
- Ball
- Cone
- Goal
Matches are decided by the ability to repeat sprints with little recovery. This drill keeps the efforts short and maximal (about 4 seconds) with incomplete rest, and the shot at the end keeps the focus on quality when tired. For U15 and older only.
Objective
Improve the ability to repeat maximal sprints with the ball while keeping finishing quality.
Organisation
- Two lanes 18 m long, ending at a shooting line 20 m from goal. Goalkeeper in goal. Balls at the start of each lane.
How it works
- On the coach's call, run with the ball at full speed to the shooting line and shoot.
- Jog back on the outside; start again every 30 seconds.
- 2–3 sets of 6 repetitions, 3 minutes of walking between sets.
Coaching points
- Long touches to keep top speed.
- Set yourself with a short last touch before the shot.
- Keep the same quality in the last repetition as in the first.
Progressions
- Reduce the interval to 25 seconds.
- Race a partner in the other lane.
Regressions
- Without the ball; shot from a coach's pass.
Variations
- Finish with a pass into a mini-goal instead of a shot.
Key principles
- Maximal effort, incomplete rest, quality to the end.
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