Curated Action

Box Pace-Modulation Square Runs

SoccerCardio & Conditioning

Box Pace-Modulation Square Runs is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 4 sec

Training Details

0:00 / 1:04
Sourceyoutube.com/watch?v=3ykPRQX7j3Q
AuthorYouTube creator

Box Pace-Modulation Square Runs

Set up a large square using 4 cones or footballs. Run at 65% pace along the first two sides, explode into a 100% maximum sprint along the third side, and recover with a slow jog/walk along the final side to complete one circuit; perform 4 laps per set.

Key points

  • Pace yourself at a steady 65% aerobic tempo across the first two sides of the grid
  • Accelerate violently into a full 100% sprint along the designated third straightaway
  • Use the fourth side for active walking/jogging recovery to lower heart rate before the next lap
  • Complete 4 continuous laps per set, resting 1-2 minutes between sets for 3-4 total sets

Common mistakes

Sprinting too early during the 65% aerobic phase or jogging the sprint straightaway.

Sets: 3Duration: 3 minRest: 1 min 30 secEst. duration: 1 min 4 sec
SoccerConditioningStaminaIntervalsTempo RunsVideoAuto ExtractedYoutubeDo This And Never Run Out Of Stamina Again

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