3v3 Wave Conditioning Practice

By Alex Trukan

This modification of 3v3 game involves transition scenario. That places conditioning demand on both attacking and defending players. Regardless the decision made by central striker upon receiving the ball, supporting players have to make forward runs on full speed. Also defenders are required to make quick recovery runs. Players are encouraged to finish the action as a counter-attack, however, if that is not possible, positional attack can be also used.

Set up and directions
Organise two goals and area as shown on the diagram. The size should be approximately 30x50 m. The length of the pitch should allow players to make forward and recovery runs. Divide the team into attackers and defenders and organise them as shown on the diagram. One goalkeeper should be placed in each goal.


The game starts by the goalkeeper playing the ball into attacker who is marked 1v1 by a defender. The attacker should receive the ball in the penalty box half circle.


At the same time, attackers make forward runs and defenders make recovery runs to create 3v3 counter-attack scenario.


Attacking team is encouraged to progress forwards as soon as possible. That can be achieved by playing the ball straight into space in behind. If that is not possible, patient positional attack can be used.

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The practice should include 4-6 repetitions in 1-2 series. The rest between repetitions is 1 min. while between series it is 4 min. Each repetition should be done with 100% intensity and last up to 15 seconds.


  • 2v3 (1 supporting attacker) progressing into 3v3
  • 3v2 (1 supporting defender) progressing into 3v3
  • Vary starting positions of attackers and defenders

By Alex Trukan, Development Coach, Nottingham Forest

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