5v5 Fitness Through Games
A 45-minute game-based fitness session for U10-U11 squads. High-intensity SSGs, interval-style games, no running laps.
⏱Session timeline
▦Session blocks
Dynamic warm-up games
8 minHigh knees, heel flicks, lateral shuffles — all with a ball. Done through a traffic-light format: GREEN (dribble fast), AMBER (slow), RED (stop + skill move). 8 minutes.
90-second intervals 4v4
18 min4v4 with 90-second work, 30-second rest. 5 rounds. Maximum intensity during the work period. The rest period is enforced — players must stop and breathe.
End-to-end fast game
12 min4v4 on a full-length 5v5 pitch. Longer pitch increases the physical demand. Every goal requires two players to have touched the ball in the attacking half. Maximises running.
Cool-down circuit
7 minIndividual ball mastery at walking pace. Sole rolls, taps, slow dribbling. Physically — it's a cool-down. Technically — it's ball mastery repetition. Two for one.
◆What you'll need from yourself
Discipline during rest periods. Players will try to keep playing. Enforce the 30-second rest — it's when the fitness adaptation happens.
!Common problems
Players pacing during the 90-second intervals. The point is maximum intensity. Coach: 'This is your 90 seconds. Go.'