U13–U14 Fitness Session

5v2. Defender wins ball = sprint to far cone and back. Start with the cone at 8m, increase to 12m after 4 minutes. Enforce the sprint — no jogs. Heart rates are up within 3 minutes. Two rounds of 5v2, rotate defenders every 90 seconds.

6 numbered gates. Two players side by side — first to reach the called gate wins the point. First to 10 points wins. Change pairs every 5 minutes. Pairs competing side by side doubles the intensity — players sprint to beat their partner, not just to reach the cone. 3 rounds of 90s work / 30s rest.

90 seconds full intensity / 30 seconds walk. 8 rounds. The no-walking rule is the session. Call it firmly once in round 1, then let peer pressure enforce it. By round 6 players will be breathing hard — this is correct and expected. Don't reduce to 6 rounds unless a player has a medical reason.

Full game with the quick transition rule: team that concedes immediately counter-attacks 3v2. Keeps intensity up after the interval work. Players are already tired — the transition game rewards intelligence over pure running. Let them find their own pace. No coaching during this block — they've done the fitness work, this is the reward.