Broken Play Sprints

Build repeat-sprint ability with a soccer purpose: react to a bouncing ball, win the race, and finish while breathing hard.

Full-size goal with a keeper at the top of the area. Two starting cones 25 yards out, either side of the D. Coach stands between the cones with a supply of balls. Players split into two lines behind the cones.

1. The coach tosses or bounces a ball anywhere between the lines and the 18.
2. The front player in each line sprints for it; first to the ball attacks the goal, the other recovers to defend.
3. Finish within 6 seconds or the rep is dead. Both players jog wide and back to the end of the opposite line.
4. Run 6 reps per player, then 90 seconds of rest. Three sets.
5. Keep score: 1 point for a goal, 1 point for the defender if they force a miss or win the ball.

• React to the coach's hand, not the bounce.
• First three steps decide the race; stay low and pump the arms.
• Get the shot off early; a tired striker overthinks it.
• Defender: sprint to get goal-side, then slow down and steer.

• Players walk back between reps and the sets lose their conditioning effect; the jog back is part of the work.
• The ball is tossed to the same spot every time and players cheat their start; vary height, direction, and timing.
• Defenders give up once they lose the race; award them a point for a block or a forced miss so they keep chasing.

• Toss the ball over the players' heads so they must turn and chase.
• Add a third line as a supporting attacker for 2v1 races.
• Cut rest to 60 seconds in the final set.

• Roll the ball along the ground instead of bouncing it.
• Move the start cones to 15 yards for younger groups.
• Drop the defender and just race to a first-time finish.

• Shot must be taken within 6 seconds of the first touch.