Interval Possession: 45 Seconds OnU18 soccer fitness drill

Seven keep the ball from seven in 45-second sets, with a point lost for every giveaway.

What it trains

Keep possession at high tempo through each 45-second set, scoring points for passes completed and losing points for every ball given away.

45 seconds on, then full rest: the last ten seconds of each set are the ones that decide the score
One point per completed pass, minus one for every ball lost, so safe choices beat ambitious ones

All 4 steps and the set-up, playing in 3D. Put your own team's names on it and slow it down to suit your session.

Coming soon to iPhone and Android.

8 min · 11 players

Sprint down your lane with the ball, whip around the far cone and send it back to the next racer in your line.

8 min · 6 players

Win the 2v2 and rotate quickly to the next court.

U14

15 min · 10 players

Keep the ball for 45 seconds of hard work, then rest while the next group goes.