Warm-up: Defensive recovery runs

WHY USE IT

This warm-up introduces the physical and mental demands of recovery running in an engaging, competitive way. It raises intensity early in the session while reinforcing the instinct to react quickly when possession is lost.

Set-up

Mark out a 25x20 yard area. Split players into two teams, with each player starting alongside a partner from the opposing team. One ball is used per pair. Players begin spread across the area, with space to run in behind.

HOW TO play

One player in each pair starts with the ball and attempts to dribble into space and keep possession. On the coach’s signal, their partner must react instantly and attempt to recover, applying pressure from behind or the side to win the ball back. If the defender wins possession, they immediately become the attacker and look to break away, forcing a new recovery run. Play continues in short, intense bursts.

progressions & ADAPTATIONS

• Add mini goals to give attackers a target
• Limit attackers to a defined channel to guide recovery angles
• Introduce a second defender for overload recovery scenarios
• Increase or decrease space to adjust physical demand

COACHING POINTS

• Immediate reaction on loss of possession
• Intensity in recovery runs
• Angle of recovery to delay or regain possession
• Body position when applying pressure from behind
• Mental resilience to repeat high-intensity efforts