Curated Routine

Four Match Fitness Drills - The Only One's You'll Need

Cardio & Conditioning

Cardio & Conditioning Four Match Fitness Drills - The Only One's You'll Need is a curated workout routine with 4 ordered actions and 4 timestamped video clips. Start with Aerobic HIIT - 2 Minutes On, 1 Minute Off and Aerobic HIIT - 4 Minutes On, 3 Minutes Off. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 2 min 27 sec; rest is listed per action.

Clip time: 2 min 27 sec4 actionsSingle training session

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Action Sequence

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0:00 / 0:32

Sourceyoutube.com/watch?v=g-CmvJgRFL4

AuthorYouTube creator

Aerobic HIIT - 2 Minutes On, 1 Minute Off

Sets: 8Duration: 2 minDistance: 0.55 kmRest: 1 minEst. duration: 32 sec

Perform 2 minutes of continuous high-intensity running aiming to cover between 500 and 600 meters per repetition, followed by 1 minute of passive rest, repeated for 8 total repetitions. Prescription: 8 repetitions of 2 minutes running with 1 minute rest; target 500–600 meters per bout.

Key points

Pace the 2-minute run to cover 500 to 600 meters consistently across all reps
Use the 1-minute passive rest period to breathe deeply and lower heart rate
Maintain upright running posture and efficient arm swing as fatigue sets in

Common mistakes

Sprinting out too fast in the first 30 seconds and fading significantly before the 2-minute mark.

0:00 / 0:51

Sourceyoutube.com/watch?v=g-CmvJgRFL4

AuthorYouTube creator

Aerobic HIIT - 4 Minutes On, 3 Minutes Off

Sets: 4Duration: 4 minDistance: 1 kmRest: 3 minEst. duration: 51 sec

Run continuously for 4 minutes targeting 1 kilometer (1,000 meters / 0.62 miles) per bout, followed by 3 minutes of recovery, completed for 4 total repetitions. Prescription: 4 repetitions of 4 minutes running with 3 minutes recovery; target 1 kilometer per bout.

Key points

Sustain a disciplined pace targeting exactly 1,000 meters per 4-minute block
Take full advantage of the 3-minute rest to clear blood lactate
Do not stop abruptly at the 4-minute buzzer; walk for 30 seconds to initiate active recovery

Common mistakes

Underestimating the distance and dropping below the 1 km target on repetitions 3 and 4.

0:00 / 0:23

Sourceyoutube.com/watch?v=g-CmvJgRFL4

AuthorYouTube creator

Anaerobic Shuttles - 40-Yard Pyramid (10-20-30-40)

Sets: 3Reps: 3 repsRest: 2 minEst. duration: 23 sec

Sprint 10 yards and back, 20 yards and back, 30 yards and back, and 40 yards and back continuously without stopping; rest 30 seconds after completing the shuttle, perform 3 reps per set, and rest 2 minutes between sets (2 to 4 total sets). Prescription: 3 pyramid shuttles per set, with 30 seconds after each shuttle and 2 minutes between sets; coach suggests 2–4 sets.

Key points

Decelerate sharply and drop hips low to touch each turning line with your hand
Explode out of each cut with rapid, driving strides
Beginners should start with 2 sets before progressing to 3 or 4 sets

Common mistakes

Pacing the shuttles like long-distance runs rather than sprinting each segment at maximal match intensity.

0:00 / 0:41

Sourceyoutube.com/watch?v=g-CmvJgRFL4

AuthorYouTube creator

Anaerobic Shuttles - 150-Meter Pitch Sprints

Sets: 2Distance: 0.15 kmRest: 2 min 30 secEst. duration: 41 sec

Sprint the full 100-meter length of the pitch, decelerate, turn, and sprint 50 meters back to the halfway line (150 meters total per rep); rest 30 seconds between reps, completing 6 to 10 total reps (e.g., 2 sets of 4 reps with 2 to 3 minutes rest between sets). Prescription: 150 meters per sprint (100 meters out and 50 meters back), 30 seconds between reps, 6–10 reps; default plan uses 2 sets of 4 reps with 2–3 minutes between sets.

Key points

Open up full stride mechanics along the 100-meter sideline
Make a crisp turn at the endline and maintain maximum sprint speed back to the 50-meter line
Split repetitions into two blocks (e.g., 4 reps, 2-3 minutes rest, 4 reps) to preserve movement quality

Common mistakes

Slowing down prematurely before crossing the halfway line marker on the return sprint.

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