Repeated Sprint Endurance
Endurance & Recovery
Legend
- player
- ball
- start cone
- finish cone
- sprint
How it works
Complete 10 x 30-meter sprints with a ball and 20-second recovery, maintaining consistent sprint speed throughout.
What you need
- cones
- soccer ball
Your focus
Repeated sprint ability , maintaining speed on the 10th sprint as on the 1st , is a key performance marker for elite soccer fitness. Training this specifically with a ball ensures the fitness gain transfers directly to match performance.
Mark a 30-meter sprint course with cones.
Player dribbles ball to the start line.
Sprint 30 meters with ball at maximum speed. Time each sprint.
20 seconds active recovery (walk back with the ball).
Repeat 10 times.
Target: final sprint within 5% of the first sprint time.
Goal
You're there when sprint 8 through 10 are within half a second of sprint 1 through 3, consistent times across the full set mean real aerobic conditioning.
Helpful cues
- First touch sets your sprint direction, get it right
- Arms drive the sprint, don't let them die on later reps
- Your goal is consistency, not just fast, same speed every rep
Adjust the challenge
Make it easier
Strip it back
8 sprints, 30-second recovery.
UpLVL it
Add the next challenge
12 sprints, 15-second recovery. Add a finishing shot on the 10th sprint.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.