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Home/Training Drills/Conditioning Drills/Interval Shuttle Runs (with the Ball)
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Interval Shuttle Runs (with the Ball)

Build repeated high-intensity sprint capacity with the ball. Accelerate hard on each leg, decelerate and turn tightly at the cone, and keep the ball under control through the change of direction.

Live animationCON
Duration
9 min
Total drill time
Players
1
Recommended
Pitch
12 × 26 m
Setup space
Level
Beginner
Skill required
Intensity
High
Physical demand
Age band
U11-U12
Any format

Setup & instructions

Set cones in a line at increasing distances (for example 5, 10, and 15 yards). The player dribbles out to the first cone and back, then the second and back, then the third and back, at full intensity, keeping the ball under control. Work then rest, and run several sets. Time each set and rest fully between them.

Setup time: 1 min

Coaching focus

FROM SESSION PLAN

Coaching points

  • Accelerate hard off each turn to cover ground
  • Decelerate under control and turn tight at the cone
  • Keep the ball within playing distance through the turn
  • Drive the arms and stay low through the change of direction
  • Full intensity on the work, full recovery between sets

Common mistakes

  • Big touches into the cone, losing control on the turn
  • Rounding the turn instead of decelerating and turning tight
  • Pacing the sprints instead of full intensity
  • Not resting fully between sets, so quality drops

Progressions & regressions

VARIATIONS

Progressions

  • Add more cones or greater distances
  • Add a turn move (drag-back, Cruyff) at each cone
  • Race a partner in the next lane

Regressions

  • Fewer cones and shorter distances
  • Jog the recovery legs and sprint only the outs
  • Reduce the number of sets
Equipment
Cones×4
Audience
U11-U12

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The connected football coaching platform. Plan sessions, build drills, manage teams, develop players, visualize tactics.
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For
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© 2026 Teloframe (formerly FC Tactix). All rights reserved.
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