Repeat sprint and land

Setup

1. Mark two lanes across the centre third, transverse line to transverse line (about 10 m), with a feeder (C1, C2) just past the far line.
2. Players work in pairs per lane: one works while the other rests, so work to rest is about 1:2.

How it runs

1. Sprint the lane, take the feeder's pass at full speed, land (one foot or two, as called) and hold still for a count of one before passing back inside 3 seconds.
2. Jog back to the start; the partner goes as soon as the worker passes back.
3. 6 reps per set (about 5 s work, 10–12 s off), 3 sets with 2 min between. Feeders vary the pass: chest, high, wide, bounce.
4. Final set: add a pivot on the landing foot through 180° and a pass to the far lane's feeder.

Coaching points

• Slow down in the last two steps: hips low, shorter stride, land through the ball of the foot.
• Land and stop. No hop, shuffle or re-grounding of the landing foot; pivot only on that foot.
• Knee in line with the toes on every landing, especially in the last set when the legs are tired.
• A wobbly landing is a no-rep, not just a slower one.

Common mistakes

• The knee collapsing inward on landing as fatigue sets in.
• Taking an extra step to stop, which is a footwork call in a match.
• Easing off the sprints in the last set to save energy.