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Improve player speed with 10/10s and 20/20s

10/10s, 20/20s

Here is an easy to coach exercise that you can use to help players improve their endurance. It can be performed in virtually any space with virtually any number of players.

Simply have players sprint at full speed for 10 seconds, then have them rest for 10 seconds (or 20 seconds sprinting and 20 seconds resting for 20/20s). Repeat this for several minutes or until players are visibly fatigue.

  • I like to keep the allotted space relatively small, that way players are required to change directions while running.
  • To incorporate technical skills this same exercise can be done while dribbling. Have players dribble straight at sprint speed then rest.
  • This exercise can also be done on your own.
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