Drill timers for skill and conditioning work: agility ladders, sprint repeats, fight rounds and station rotations. Keep the whole squad on the same clock.
Six footwork patterns at 20 seconds each with 40 seconds to reset and rotate. Run the whole ladder three times.
Eight all-out 15-second sprints with 45 seconds to walk back to the line. Two sets for a classic speed-endurance session.
Six championship-length rounds: 3 minutes of work followed by a 1-minute corner rest. Works for bag work, pads, sparring or shadow boxing.
Five 90-second skill stations with 30 seconds to rotate. Set up the stations for your sport — shooting, passing, first touch, serving, whatever the session needs.
Four 5-minute games with 2 minutes between them to swap teams and take on water. Works for 3v3, 4v4 or any conditioned game.
Ten repeats on a 90-second send-off. Swim your distance and whatever is left of the interval is your rest — the clock never waits.
