Hoff-style 4v4 small-sided game: 4x4 minutes at 90-95% HRmax
The Hoff interval protocol moved into the game: 4v4 without keepers on 35x25 m, four 4-minute bouts at 90-95% of maximum heart rate with 3 minutes of active recovery.
Step 1Posesión bajo presión
1 / 3
El 1 abre al 2 mientras el defensor 1 salta a presionar.
Objective
Develop aerobic power (VO2max) with 4-minute high-intensity stimuli while keeping the technical and tactical involvement of real play.
Organisation
35x25 m pitch marked with cones and a mini goal on each end line (or two per end). Two teams of 4 in bibs; with 12 players, three teams rotating every bout. Two coaches around the perimeter with balls for instant restarts. Heart-rate monitors if available: target 90-95% HRmax during the bout.
Development
- 1Bout 1 (4 minutes): continuous 4v4 at maximum effort; players are asked to keep possession for as long as possible and attack the mini goal as soon as a passing line opens.
- 2Every time the ball goes out, the nearest coach plays in another one without stopping the game.
- 3Active recovery of 3 minutes: light jog around the pitch and short passes in pairs; HR should drop to about 70% before the next bout.
- 4Bouts 2, 3 and 4: repeat the game; the coach encourages constantly and the score is cumulative to sustain intensity.
- 5If a team clearly drops below 90% HR (or below the tempo of actions), add an attacking floater to speed the game up.
- 6Finish with 5 minutes of cool-down jogging and stretching. Do it twice a week for 8 weeks to obtain 5-8% improvements in VO2max.
Coaching points4
- Intensity comes from the game: press after losing the ball, constant movement to get free and sprinting transitions.
- The coach encourages and corrects without stopping play; spare balls are the key to continuity.
- Active recovery never stops completely: jogging and soft passes to keep the blood moving.
- Keeping possession does not mean passing backwards: look for progression and the finish.
Common mistakes3
- Bouts turning into 3v3 or 2v2 because players stop showing for the ball.
- Long stoppages when balls go out and nobody restarts.
- Passive recovery sitting down, which worsens the next bout.
Variations3
- 3v3 on 30x20 m to raise intensity and actions per player.
- With keepers and full-size goals (slightly lower HR but adds finishing).
- Three-touch limit to force circulation tempo.
Progressions2
- 5 bouts of 4 minutes keeping the 3-minute recovery.
- Cut the recovery to 2 minutes in weeks 6-8.
Regressions2
- 3 bouts of 3 minutes with 3 minutes of recovery in the first week.
- Enlarge the pitch to 40x30 m to reduce duel density.
Tips
- Use a cumulative score and a small forfeit for the losing team: competition keeps the HR up.
- Have 15-20 balls around the pitch so not a second is lost.