Goal-to-Goal Waves 4v3

Train both transition moments at game intensity: attack with numbers up and finish fast, then react instantly when the move dies — because the counter comes straight back at you and the slowest player to switch roles is the one who costs the goal.

A 40x60 channel with a goal and GK at each end. Team A has four attackers on the pitch; Team B has three defenders plus a fourth player waiting beside their goal. Spare balls in both goals so the next wave launches without a pause.

1. Wave 1: Team A attacks 4v3 and tries to score inside 20 seconds.
2. The instant the move ends — goal, save, miss or turnover — Team B's GK or winner releases the ball forward, their waiting fourth player steps on, and Team B counters 4v3 the other way.
3. Whoever just attacked must drop one player off (the deepest sprints off to their goal-side gate) so they defend the return wave with three.
4. Waves run continuously for 4 minutes, then a 2-minute rotation break — subs replace the most fatigued legs.
5. Score normally; a goal scored within 15 seconds of the wave starting counts double.
6. Play 4 blocks and keep a team scoreboard across the session.

• The first pass of every wave goes forward — launch before they're set.
• Finish the attack with a shot; a tame turnover invites the counter.
• Lost it? The nearest three sprint back goal-side immediately.
• Defend the middle first — show the counter wide and delay.

• Attackers admire their shot while the counter launches behind them — the recovery sprint starts the moment the ball leaves the foot.
• The counter starts sideways and the 4v3 advantage evaporates — first pass forward, even if it's only ten yards.
• Defenders dive into tackles at the front of the wave and get bypassed — the three must delay, stay connected and protect the middle.

• Cut the wave clock to 15 seconds.
• Allow the off-player to recover and make it 4v4 if he sprints the full length.
• Restrict finishes to one touch inside the box.

• Lengthen waves to 30 seconds and add a breath between waves.
• Play 4v2 so attacks succeed more often.
• Coach holds each new wave until both teams are roughly organised.

• Each wave must produce a shot inside 20 seconds or possession passes to the other team.
• Goals inside 15 seconds of the wave starting count double.