Players work in teams. One team inside the cones, each player has a ball. The other team are the recovering players and should be outside the cones. Distance between cones - 20 meters. Vary the distance between cones and working times shown for younger and less fit players. A coach can also consider three teams to allow a greater resting period for younger players

Organisation:

• Team with the ball all start together and must run with the ball in the same direction
• When player is 5 meters away they play a give and go pass with the outside player.
• After receiving the pass, the players run with the ball and repeat.
• Players should run with the ball at three quarter pace and ball should be under control
• Players on the outside are recovering and should be encouraged to keep moving by staying on their toes.
• Supply of balls behind cones

Work time will be dictated by age and fitness, but the following is a guide:

• Each player works for 30 seconds
• Each player then works for 45 seconds in opposite direction
• Each player then works for 60 seconds in opposite direction
• Each player then works for 90 seconds in opposite direction
• Repeat twice for each team. Session time 22 minutes 30 seconds. Work time for each player 7 minutes 30 seconds in opposite direction

Progressions:

• Each player works for 30 seconds
• Each player then works for 35 seconds in opposite direction
• Each player then works for 45 seconds in opposite direction
• Each player then works for 55 seconds in opposite direction
• Each player then works for 60 seconds in opposite direction
• Each player then works for 2 minutes in opposite direction
• Repeat twice for each team

Progression changing running and passing patterns:

• Players on cones can catch the ball and throw the ball to the working player to test different control techniques.