Box-to-Box Wave

Build repeated transition fitness and decisions: attack, then immediately defend the counter, wave after wave.

A goal and keeper at each end. A group attacks one goal; on the result, a fresh group attacks the other way and the previous attackers must recover to defend.

1. Group A attacks goal 1; as soon as it's dead, Group B sets off attacking goal 2.
2. Two of Group A must sprint back to defend Group B's attack.
3. Waves continue end to end with fresh attackers each time.
4. Keep a running score across the waves.

• Finish the attack quickly — don't overplay.
• Switch on the instant the wave turns — recover goal-side first.
• Communicate on the recovery: who picks up whom.
• Defend with delay when outnumbered; buy time for help.

• Waves jog their recovery and the drill loses its conditioning value — sprint back, walk the rest window.
• Attacks become hopeful long balls because players are tired — fatigue is exactly when decisions are coached.
• Defenders stop playing once a wave passes — every wave defends until the whistle.

• Send fewer recovering defenders (harder).
• Shorten the gap between waves.
• Two-touch in the attack.

• More recovery time.
• Even numbers each wave.
• Walk the rotation first.

• The next wave starts the instant the ball is dead.