Gafferbook
Fitness and agility ยท U12 to adult

1v1 conditioning duels

Intense 30-second 1v1 games with 60 seconds' rest, repeated six times. Football-specific fitness where the effort comes from competition, not commands.

U12 to adultAges
PairsPlayers
15 x 10 m with mini goalsArea
12 minsTime

Your assistant coach: turn this drill into a full session, plan the weeks around it and tell me how it went.

โž• Put it in tonight's session๐Ÿ—“ Build my season around itโœ๏ธ Make my own version

Set-up

  • Small pitches with a mini goal at each end.
  • Pairs; spare balls next to each pitch.

Equipment: Mini goals or cones, balls

How it works

  1. Play 1v1 for 30 seconds at full effort.
  2. Rest 60 seconds (walk, drink).
  3. Repeat 6 times; count goals.

Coaching points

  • Maximum effort in the work time.
  • Recover properly in the rest.
  • Keep quality when tired.

Add this drill to a session plan โ†’

Make it easier

  • 20 seconds work

Make it harder

  • 45 seconds work

AttackersDefendersKeeper / neutral- - โ†’ Passโ†’ Runใ€ฐโ†’ Dribble

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