LevelUp.soccer
    intermediate
    premium
    12-15 minutes
    Defending
    7v7
    11v11

    Recovery Sprint Circuit

    Train explosive recovery runs to cut off attackers. Essential for when you get beaten and need to recover goal-side.

    Get scored on this drill — free

    Upload a phone video. The LevelUp AI returns a score, breakdown, and tips in minutes.

    Start free
    Objective

    Train explosive recovery sprints to cut off attackers after being beaten.

    Setup

    3 cones — start, attacker (10y ahead), goal-line (15y behind start).

    Instructions
    1. Set up: Start cone, 'attacker' cone 10 yards ahead, goal-line cone 15 yards behind start
    2. Sprint forward to touch the attacker cone (simulating getting beaten)
    3. Immediately turn and sprint back past the start to the goal-line cone
    4. The goal: recover to goal-line before imaginary attacker
    5. Rest 30 seconds, repeat
    6. Focus on explosive turns and sprinting at 100% - recovery runs are life or death
    What good looks like
    • Explosive turn at the attacker cone
    • Drive arms aggressively in the sprint back
    • Same time on every rep across the set
    • Sprint through the goal-line cone, no slowdown
    Common mistakes
    • Coasting the recovery instead of full sprint
    • Slow turn at the attacker cone
    • No arms — slow turnover
    • Rest too short — quality drops on later reps
    Equipment
    6 cones
    Position fit
    Defender
    Midfielder
    Progressions
    How to make this drill harder as the player improves.

    Foundation

    Level 1

    5 recovery sprints with full recovery between.

    Form

    Level 2

    10 sprints with 30s recovery, times within 0.3s.

    Tempo

    Level 3

    Add a ball — recover and clear the danger.

    Pressure

    Level 4

    React to a coach call (which side to recover to).

    Match Rhythm

    Level 5

    Live attacker — recover and dispossess.

    Mastery

    Level 6

    Live attacker in a small-sided defensive scenario.

    How the AI scores this drill
    Primary metric: Positioning And Timing

    Positioning

    35%

    Goal-side positioning, correct angle, distance from attacker

    Timing & Patience

    30%

    Waits for right moment to tackle, doesn't dive in

    Body Shape & Stance

    20%

    Low center of gravity, side-on stance, ready to react

    Recovery & Tracking

    15%

    Recovery runs when beaten, tracking runners

    Try this drill, get an AI score in minutes

    No credit card. Upload a phone video and we'll grade you on the criteria above.

    Get scored — free