Circuit of three stations — dribble, pass-and-move, sprint with finish. Players rotate through, building football-specific fitness without losing technical quality.
• Quality before quantity — sloppy technique under fatigue is worse than rest
• Recovery between stations is active (jog) not passive
• Use the rest to refocus — the next station starts now
• Coach times the rotations — don\'t leave it to chance
• Hydrate between rotations — fatigue compounds without water
Progression: longer time on each station. Reduce rest. Add a 4th station (1v1).
Regression: shorter stations, longer rest, walk between stations.