Box-to-Box Runs

Objective

Simulate the repeated sprint demands of a central midfielder across a full match.

Equipment

• Cones
• Timer

Instructions

1. 1

   Mark two lines 70 yards apart (roughly penalty box to penalty box).

2. 2

   Sprint the full 70 yards at maximum effort.

3. 3

   Jog back slowly as recovery (aim for 60–90 seconds).

4. 4

   Complete 6 reps per set, 2 sets with 4 minutes rest between sets.

Coaching Points

• ✓ Full effort on every sprint — this drill has no value at 70%.
• ✓ Controlled breathing on the jog back; do not stop moving.
• ✓ Track your sprint times — aim for less than 1 second variation across all reps.

Variations

• → Carry the ball on alternate reps to combine fitness with dribbling under fatigue.
• → Add a pass and receive at each end before turning to sprint back.