Series of 20-metre sprints with the ball, with short recoveries. Develops the repeated high-intensity capacity required for 90 minutes of modern football.
• Sprint with the ball under control — don\'t lose technique
• Touch frequency stays high — 3-4 touches per sprint
• Recovery is JOG, not walk — keep the heart rate up
• Quality drops mean rest — don\'t train to fail
• Both feet — alternate dribbling foot each rep
Progression: increase to 30m sprints, decrease recovery to 30 seconds. Add a finish at the end.
Regression: 15m sprints, 90-second recovery, walk back.