1v1 Sprint & Finish Drill | Alternating Attack vs. Defense Training

Overview

• Run it with 6 players (3 pairs) taking turns
• Field size: 10m x 20m (tight grid)
• Split each pair into the two side channels, facing off across from each other
• Set a mini-goal (or cone target) on each side

Objectives

• Build sprint speed and agility at the same time
• Sharpen the defender’s quick positioning and ability to close down space
• Speed up the attacker’s decisions and keep them composed under pressure
• Rep out the kind of 1v1 situations your players will face in a real match

Setup

This is a 1v1 drill where the attacker and defender both sprint for the mini-goal the moment you blow the whistle.

1) Set an attacker and a defender in each channel, level with each other across the grid

2) Once they’re set, give the signal with your whistle

3) Both players take off at the same time

4) The defender closes the gap fast and tries to shut down the attacker’s shot

5) The attacker looks to beat the defender and get a shot off at the mini-goal

6) When the rep’s done, swap the pairs and go again