Score Then Stop

Train the mental and physical switch from attacking to defending under fatigue, so scoring is followed by an immediate recovery run rather than a lapse.

35x45 yard field with a goal and keeper at each end. Three teams of four: one team defends each goal, one team starts in the middle with the ball. Spare balls with each keeper.

1. The middle team attacks one goal 4v4.
2. If they score, they turn and immediately attack the other goal, while the team they just beat resets and the third team defends.
3. If the defenders win the ball or the keeper saves, the defenders become the attacking team and go the other way; the team that lost it must sprint back to defend their goal.
4. Every attack has a 15-second limit.
5. Play 3 rounds of 5 minutes. Score 1 for a goal, 2 for a goal scored within 8 seconds of winning the ball.

• Score, then sprint: the next attack starts now.
• Nearest player to the ball presses, the other three recover goal-side.
• Attack fast; the defense is disorganized for 5 seconds.
• Keeper: get the ball out quickly to the free team.

• The scoring team walks back after a goal and concedes straight away; make the recovery run the thing you praise most.
• All four players chase the ball on the turnover and the goal is open; nearest player presses, the rest run home.
• Teams waiting their turn switch off; the waiting team must be organized before the ball is turned over.

• Cut the attack limit to 10 seconds.
• Add a neutral player who always attacks, making it 5v4.
• Only goals scored from inside the box count.

• Play 3v3 on a smaller field.
• Add a 3-second pause after each goal before the next attack.
• Remove the time limit.

• The team that scores must attack the opposite goal within 5 seconds or lose the ball to the keeper.