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📋 Session Plan · Fitness

5v5 Adult Fitness Block

A tight 30-minute fitness top-up session for adult squads. All conditioning through the ball — no laps, no running circuits.

Duration30 min AgeU16–adult Players10 FocusBall-based conditioning, aerob

⏱Session timeline

10m
15m
5m

▦Session blocks

1

Rondo with sprint

10 min

5v2 rondo. On winning possession, defenders sprint to a cone and back before rejoining. Keeps heart rates elevated throughout. 10 minutes at pace.

2

High-tempo 5v5

15 min

5v5 with 2-touch maximum. Rule: every player who passes must sprint to a new position before receiving again. No standing still after passing. Physically demanding and technically sharp.

3

Sprint-and-shoot to finish

5 min

All players sprint from halfway to the penalty area, receive a rolled ball, shoot first-time. Coach serves continuously. Players sprint back and repeat 5 times each.

◆What you'll need from yourself

Keeping the pace up throughout. Adult squads slow down when not prompted. The 2-touch rule keeps the tempo — enforce it.

!Common problems

Players going through the motions in the sprint rule. If they're not actually sprinting to a new position, the session becomes easy. Call it: 'That's a sprint, not a jog.'