Soccer Fitness

Soccer is perhaps the most demanding of all sports. In the modern game, at any level, soccer training and conditioning is essential.

Few sports are played on as large a playing field, lasting as long and without regular rest periods.
Players cover 8-12km during a match.

Here's a break down of how an outfield player might spend his or her 90 minutes on the field of play:

18-27 min   (20-30%)   Walking
27-36 min   (30-40%)   Jogging
13-23 min   (15-25%)   Running
9-13 min   (10-15%)   Sprinting
4-7 min   (4-8%)   Walking backwards

Adapted from Umbro Conditioning for Football, 1997.


Aerobic fitness determines the level at which you can take in and use oxygen to perform an activity. Aerobic training will increase the level at which this fatigue takes place, and will make your heart and lungs more efficient for exercise. You will be able to run further and faster before getting tired.

Speed and Agility

There are many factors which influence the pace at which one performs on the field. They include reflexes, tactical anticipation, agility and so on. Playing at high pace is increasingly important at the more competitive levels. An effective speed training program must incorporate realistic aspects from the game.


David Beckham knows that Soccer weight training is necessary to be the best. There are a lot of ways to build muscle, but not all of them are the best for soccer. The weight lifting plan will help you prepare your body for playing soccer at a high level.

Suppleness (Flexibility)

Flexibility is conforming; it increases with a regular program of stretching exercises and it decreases with inactivity. Stretching increases the length of your muscles and tendons, which leads to an increase in your range of motion or movement. With increased range of motion your limbs and joints can move farther, limiting the chance of injuries such as muscle tears.


Anaerobic fitness determines the level at which you can work at a high intensity. This usually means short bursts of activity, where you will often be out of breath. An example of anaerobic exercise is sprinting. Anaerobic training will make your body more efficient at using glycogen as a stored fuel and also help it deal with oxygen debt.

24-7 UK Soccer Academy is open to players around the East Bay Area and Northern California including: Alameda, Castro Valley, Danville, Dublin, Fremont, Hayward, Livermore, Newark, Oakland, Piedmont, Pleasanton, San Leandro, San Lorenzo, San Ramon, Union City, and Vacaville.