Interval Training

Drill 1: Sprinting Chain

Description: Two lines of players are jogging perpendicularly to one another. The last pair of players sprints to the top of the line. As soon as they both reach the front, another pair takes off from the back. Notice that the entire pack is continuously jogging even while the pair of two players is sprinting.

Explanation: The best feature of this drill is that it puts players in competition as they sprint to the front of the line. Players who reach the front of the line should give a signal so that the last two can have an equal start. The coach can monitor the rest interval by altering the total number of players involved or the average speed of jogging.

Task: two lines of players jog together; last pair of players sprints to the front

Purpose: improves muscle endurance

Complexity: simple

Drill 2: Shuttle Sprints

Description: A group of players lines up along the goal line. On a given signal, the players sprint up to the 6 yard line (a) and back. After resting a given number of seconds the players sprint to the 18 yard line (b) and back. After a second brake, the players sprint to midfield (c) and return to the goal line. To complete one repetition they do two more sprints to the 18 (d) and 6 (e).

Explanation: When the players are at the goal line, the coach is to monitor their resting interval. In the course of a season, as the team's fitness improves, this resting time should get shorter and shorter.

Task: players sprint to the top of the 6-yard box (a) then back to the goal line; after resting a given amount of time, they repeat this with four more sprints to lines (b) (c) (d) and (e)

Purpose: improves muscle endurance

Complexity: simple

Drill 3: Pass and go

Description: Two teams (of 7 players or less) play a small-sided game with no goalkeepers. Each time a player completes a pass, he must sprint to his own goal line. Until the player has finished his sprint, he is not allowed to interfere with the game.

Explanation: The main idea of this drill is to teach players that they must move right after completing a pass. It helps their fitness while instilling in their mind the importance of off-ball movement. The coach must encourage verbally his players to sprint immediately after they make a pass. Notice that the drill can be inverted: instead of sprinting towards their own goal line, players can sprint towards their enemy's goal line.

Task: two small-sided teams play against each other; every time a player completes a pass, he must sprint back to his own goal line

Purpose: improves muscle endurance, encourages off-ball movement

Complexity: average