To follow a basic conditioning for soccer program doesn’t take a lot of time or resources. You can significantly improve your conditioning for soccer with a 3 day a week (which includes a game) program. Doing these soccer fitness drills three times a week will greatly improve your strength, agility and endurance for the games. You won’t need any expensive equipment… other than a pair of light dumbbells.
Here is a seven day view – I’ve numbered days rather than using days of the week. Please individualize the program to fit your schedule. Avoid training the day before a game and rest for at least 24 hours between sessions, to get the most benefit. This soccer players training will give you the enhanced performance you desire.
Fitness for Soccer Endurance Circuit
First day – 20 minute strength circuit, 20 to 30 minute interval running, 10 minutes of stretching
Second day – Rest
Third day – Rest
Day 4 – 20 minute strength circuit, 20 to 30 minute speed running, 10 minutes of stretching
5th day – Rest
Sixth day – Soccer Game or 20 minute strength circuit, 20 to 30 minute interval or speed running, 10 minutes of stretching (Alternate between interval or speed running or concentrate on what you will receive the most benefit from.)
Seventh day – Rest
Warming Up
5mins of high knees, heel flicks, jumping jacks, jogging on the spot etc. Do five minutes of stretching to all major muscle groups.
Strength Training for Soccer
30 seconds per station: 2 second rest between stations: 20 second rest between circuits: time needed to complete 4 minutes
Push ups
Squat thrusts
Lateral raises (using dumbbells)
Sit to stand (with dumbbells)
Crunches
Jumping jacks
Dips
Running Intervals Paces
Make running specific for soccer rather than running at a continuous pace. Conditioning for soccer should involve sprinting, running and jogging in no set order. Run at various paces for 20 to 30 minutes. Keep it as random as possible. Jogging lightly for 5 minutes (to recover from your circuit). Then… Sprint for 20 yards… Jog for 300 yards… Run at a steady pace for 200 yards… Run backwards for 20 yards… Turn and sprint for 30 yards… Then slow jog for 100 yards… Walk for 50 yards… Do this for 20 to 30 minutes.
Use your fatigue level to determine when to jog or walk or sprint. So, on a scale from 1 to 10 (1 being a walk in the park, 10 being and all-out, gut-wrenching fast run) keep your session at about a level 7 throughout. If you need to jog most of the way that’s fine. As you get into condition you can intensify your sessions.
Soccer Speed Drills
Again rather than just running at a set pace, here you jog, run, jog, sprint, jog, walk and then repeat the cycle… jog, run, sprint, walk. This is less intense than the interval run session earlier in the week. Instead focus on running form – an upright posture, keeping your elbows and arms in a straight line. Each sprint, jog, run or walk should be no more than 20 yards. Really focus on maximum speed in the sprint and maximum form when running (about 75% top speed). A slow jog will allow you to get your breath back. To recover before sprinting again, if you need to, walk and jog further distances.
Stretching Sessions
At the end of every workout and game stretch the hamstrings, groins, quads, calves and lower back. Hold each stretch longer than you do in the warm up – 20-30 seconds. For each muscle group do at least two stretches.
There you have it…a basic three days a week soccer conditioning program for all players, at all levels.