RSA: repeated 20+10 m shuttle sprints (with and without ball)
Repeated-sprint-ability protocol validated in football players: 3-4 sets of 4-6 30 m shuttle sprints (20 m out, 180-degree turn and 10 m back) with 30 seconds of recovery between sprints.
Salida máxima hasta pisar la línea de 20 m; el 2 lo hace en conducción.
Objective
Improve acceleration, the ability to repeat sprints with a change of direction and fatigue tolerance in maximal-speed actions, with direct transfer to the Yo-Yo IR1.
Organisation
Three lines of cones: start, 20 m line and the intermediate 10 m line (which is also the finish). 2 m lanes per player; players work in groups of 4-5 so that the 30-second recovery between sprints is exact (while one runs, the others recover). An extra lane is run with the ball. Work-to-rest ratio 1:5. Passive rest of 5 minutes between sets.
Development
- 1Specific warm-up with 2-3 progressive sprints and one maximal reference sprint 5 minutes before starting.
- 2Maximal 20 m sprint until at least one foot touches the line.
- 3180-degree turn and 10 m sprint back to the intermediate line: 30 m in total, timed.
- 430-second recovery walking back to the start (1:5 ratio).
- 5Repeat 4-6 sprints per set and rest passively for 5 minutes between sets.
- 6Week 1: 3 sets x 4 sprints (360 m). Progress to 3 sets x 5 sprints (450 m) by week 8, adjusting for fatigue and for the first-sprint performance (if it is 2.5% slower than the reference, the set is repeated).
- 7Ball lane: dribble at maximum speed for the 20 m, leave the ball behind the line, turn and run 10 m without it; the next player in the group picks up that ball.
Coaching points4
- Every sprint is maximal: if intensity cannot be maintained, the set ends.
- Decelerate in 2-3 short steps with a low centre of gravity and push off the outside foot after the turn.
- Record the times: the fatigue index (worst sprint versus best sprint) guides progression.
- In the ball lane the last touch before the line must leave the ball dead, not push it away.
Common mistakes3
- Running the first sprints below maximum to 'save' energy.
- Not touching the 20 m line when turning, shortening the distance.
- Uneven recoveries because groups are badly organised.
Variations3
- Linear 30 m sprint without a turn (6x30 m with 30 s) for pure speed profiles.
- RSA test: 6x2x20 m with 20 s of passive recovery, timed.
- Start on the coach's visual signal instead of a verbal command.
Progressions2
- 4 sets x 5-6 sprints with 25 seconds of recovery.
- Finish the 10 m return with a firm pass to a partner who returns it.
Regressions2
- 3 sets x 4 sprints with 40 seconds of recovery for U16 players.
- Shorten the shuttle to 15+10 m keeping the 180-degree turn.
Tips
- Use two stopwatches (or timing gates) and log every time on each player's sheet.
- Do it once a week at the end of the first part of the session, while players are still fresh.