Sprint Intervals

Set-up

To set up this drill, you will need a flat, clear space approximately 100 feet (30 metres) long and 20 feet wide. Mark a start line and a finish line about thirty large steps (approximately 30 metres) apart using cones. If you do not have cones, you can use any easily visible markers such as small rocks, shoes, water bottles, or even chalk marks. The player will start at one marker, and you can observe from the side or near the finish line.

What you need

• Cones

The ground: 100 × 20 ft (about 30 × 6 m). The space and equipment check lists every drill that fits the ground you have.

How to run it

1. Set up. Two markers about thirty steps apart on flat ground.
2. Warm up first. Never sprint cold. Three build-up runs at half, then three-quarter pace.
3. Drive out. First three steps low and hard, arms pumping. Do not stand up straight too early.
4. Full effort. Six sprints, all-out. Anything less trains nothing.
5. Walk back. Two full minutes between each. Sitting down is fine — recovery is the training here.
6. Time them. Write each one down. If the last is more than half a second slower than the first, stop.

Coaching points

• The first three steps decide it. A sprint is won leaving the line, not halfway down it, so make the start the thing you actually coach and watch.
• Drive the knees and stay low out of the start. Standing straight up in the first two steps is the most common fault and it costs more than anything happening later in the run.
• Take the full recovery between repetitions, walking back rather than jogging. Cutting the rest turns a speed session into a fitness session, and they will simply practise running slowly.

What to watch: The first three steps. A sprint is won leaving the line, not halfway down it.

Common mistakes

• Standing up too early in the start: This looks like the player pops upright immediately after pushing off, losing their forward lean. It matters because it sacrifices the explosive power generated by the initial drive and significantly slows down the crucial first few metres.
• Lack of arm drive or knee lift: This appears as shuffling feet or minimal arm movement, rather than powerful, coordinated pumping actions. It matters because the arms and opposing knee drive are vital for generating momentum and balance, directly impacting sprint speed.
• Not giving full effort: This looks like the player is jogging or running at less than their absolute maximum speed. It matters because speed training requires maximal effort to recruit the fast-twitch muscle fibres needed for true acceleration; anything less trains endurance, not speed.
• Cutting the recovery short: This looks like the player jogs back to the start or rushes into the next sprint without taking the full two minutes. It matters because insufficient rest means muscles cannot fully recover, leading to diminished power in subsequent sprints and training the body to practise running slowly rather than fast.
• Decelerating before the finish line: This appears as the player visibly slowing down in the last few metres of the sprint. It matters because it indicates either an incorrect pacing strategy (not starting at a true maximal effort) or a lack of sustained effort, preventing the development of top-end speed.

What good looks like

A good target: Six sprints all within 0.3 seconds of the first one.

• The player maintains a low, forward-leaning posture for the first three steps, driving out powerfully.
• Arms are pumping vigorously back and forth, and knees are driving high and forward during the sprint.
• The player visibly runs at maximal effort for the entire 30-metre distance without decelerating.
• Sprint times for all six repetitions are consistent, ideally within 0.3 seconds of each other.
• The player fully utilises the two-minute recovery period, walking back slowly and resting before the next sprint.
• There is a clear intent and explosive reaction from the start line with each repetition.

Progressions and variations

Making it harder

• Level 1: Basic Sprint Focus: Concentrate solely on the initial three steps and maintaining a full effort for the 30-metre distance, ensuring proper warm-up and recovery.
• Level 2: Reaction Start: Introduce a verbal "Go!" signal from you. The player should react as quickly as possible to your command, focusing on an explosive first step.
• Level 3: Varied Start Positions: Experiment with starting from a different position, such as a static squat, a half-kneeling position, or even lying on their stomach (prone position), to practise explosive power from various athletic stances.
• Level 4: Targeted Consistency: Once the player can consistently hit their benchmark, set a tighter target time window (e.g., within 0.15 seconds of their best time) for all six sprints.
• Level 5: Adding a Ball Touch: Place a ball 2-3 metres in front of the start line. The player sprints to the ball, takes one quick touch forward, then immediately sprints the remaining distance to the finish line.
• Level 6: Change of Direction Start: Start facing away from the sprint direction. On your "Go!" command, the player quickly pivots 180 degrees and immediately explodes into the sprint.

Alone, with a sibling, or in a group

• Solo: time each sprint and chase a personal best, taking a full walk-back recovery between every one.
• Sibling: head-to-head races with a staggered start so the slower runner begins ahead — it keeps both of them at full effort.
• Co-op: a relay in teams, which produces genuine maximum effort in a way solo repetitions rarely do.

For the parent running it

• Short, fast, and fully recovered between each one. If the times are dropping off, the rest is too short — this is speed work, not fitness work.
• The benchmark of six sprints within 0.3 seconds of the first one is a good stopping point. If times consistently drop beyond this, it indicates fatigue, and continuing will train slow running.
• Keep it fun and positive! Enthusiasm from you is contagious. Celebrate personal bests and consistent effort, rather than just raw speed. Make it a challenge against themselves.
• This drill is best performed early in a training session, after a good warm-up, when the player is fresh and can give maximal effort. Avoid doing it after endurance work.
• Integrate this drill into your weekly schedule 1-2 times, allowing at least 48 hours for recovery between sessions focusing on maximal speed.
• Focus your coaching on the "first three steps" as highlighted. It's the most impactful part of the sprint and easier for a non-expert to observe and coach effectively.

On their own: Mark thirty steps, sprint it, walk back slowly, go again. Six times, timing each one.

Safety

• A thorough warm-up is absolutely non-negotiable before any sprinting to prevent muscle strains or pulls. Do not allow sprinting with cold muscles.
• Ensure the sprint path is completely clear of obstacles, uneven ground, or slippery surfaces to minimise the risk of trips, falls, or ankle injuries.
• The player should wear appropriate athletic footwear that provides good grip and support.
• Encourage the player to listen to their body. Any sharp pain or discomfort means they should stop immediately and rest. Pushing through pain can lead to serious injury.
• Stay well hydrated, especially in warmer weather, as high-intensity efforts can lead to rapid fluid loss.

More on training safely at home: Safety at Home.

Why it matters

This drill is fundamental for developing pure athletic speed, a critical component for every position in soccer. It directly feeds into a player's ability to get to the ball first, beat an opponent in a foot race, close down attacking space quickly, and burst into open areas for a pass. It is included in the curriculum because speed is a foundational athletic quality that underpins many specific soccer skills and tactical situations.