Gafferbook
Fitness and agility ยท U12 to adult

4v4 intervals (fitness through football)

Short, intense 4v4 games with full rests between. Builds match fitness with the ball, which is how youth players should get fit.

U12 to adultAges
8 to 16Players
25 x 20 mArea
15 to 20 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

  • A small pitch with goals; balls around the outside for quick restarts.
  • Two teams of four play; others rest or play on a second pitch.

Equipment: 4 small goals or 2 goals, bibs, balls

How it works

  1. Play 2 to 3 minutes flat out.
  2. Rest for 1 to 2 minutes (drink, coach a point).
  3. Repeat 4 to 6 times; keep score across the games.

Coaching points

  • High intensity: quick restarts from the coach.
  • Press as soon as you lose it.
  • Use the rest to recover, not to stand still: walk and breathe.

Add this drill to a session plan โ†’

Make it easier

  • Longer rests, shorter games

Make it harder

  • 3v3 on the same pitch
  • Goals only count after 5 passes

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

Questions about this drill?

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