Soccer Related Fitness

When playing soccer, we rely on our body and our physicality in many ways. In order to perform consistently at a high level for the duration of a game, it is important that players develop soccer related fitness.

Component of fitness

Why this is important?

Training methods

Cardiovascular Endurance

Studies show that a player is either running or jogging for an average of 60 minutes per game. Therefore it is vital to train your cardiovascular system In order to perform at a consistent level for the entire duration of the game.

Continuous Jogging on a treadmill or outside at 55–85 percent of your maximum heart rate for at least 20–30 minutes.

Interval Training allows for a higher intensity levels of cardiovascular exercise followed by a low intensity rest period.

Circuit Training

Take part in 5-10 high intensity cardio vascular exercises for 30-60 seconds with a 10-30 second rest period in between exercises.


Full body strength will help you to win tackles and hold off defenders when you are on the ball.

Gym work out using dumbbells & resistance machines

Be sure to work upper/lower body muscle groups & your core. Perform 6-8 repetitions & 3 sets of various exercises

Circuit Training

Tale part in 5-8 strength exercises using body weight & home dumbbells. You can work the full body or target specific muscle groups. Exercises include push-ups, dumbbell shoulder press, dumbbell raise, crunches, mountain climbers, squats, lunges.


Power is defined as strength plus speed. Increased power will help you to strike the ball harder & throw the ball further as a goalkeeper. Developing power will help you on the ball to maneuver passed defenders with ease. Off the ball being powerful will help you defensively when guarding your opponent.

Plyometric Training is a highly effective form of explosive power training designed to significantly improve sports performance.

Plyometric training has also been linked to injury prevention as it strengthens muscles, ligaments and tendons as well as core stability strengthening.

Take part in 6-10 repetitions and 3-4 sets of some of the following exercises:

Jumping lunges, box jumps, Lateral hops/skater jumps, Kneeling box jumps, continuous broad jumps, squat jumps, burpees, tuck jumps, bounding with rings, lateral hurdle jumps


Speed is important for sharp dynamic movement to get open and receive the ball.

Speed on the ball is vital in order to beat defenders in a 1v1 situation.

Speed & Acceleration Training

Take part in maximal acceleration/sprint training over distances from 5–20 yards repeating the sprint 5-8 times.

Make Use of Sprint Training Resistance Equipment

Skilz speed and resistance bag

Speed Parachute for Resistance


Agility is the ability to change direction quickly. Soccer players are consistently running and changing direction at a high intensity. High levels of agility will help you to maintain high levels of performance both on and off the ball.

Agility Training

Take part in high intensity agility drills that involve multiple changes of direction over 5-10 yards.

You can also test yourself compared to normative data using the Illinois Agility Run.

Core stability

Our core muscles help with all movements and allow us to be balanced & stabilized.

Take part in exercises that target the abdominal muscle and obliques. You can use resistance machines in the gym or body weight exercises which are more convenient such as crunches, sit ups, plank, side plank, bicycle crunches, mountain climbers, squats. Knee raises, reverse crunch. Include these exercises into a circuit doing each exercise for an amount of reps or time limit.


A higher level of flexibility in the hips and legs will increase your striking power. Flexibility is also important to help prevent muscle strains.

Dynamic stretches (pre practice / game warm up)

FIFA 11+ Dynamic Warm Up Routine

Developmental stretching to increase muscle pliability

Pro Soccer Players Deep Stretch Routine

Fitness Training Resources

Cardiovascular Endurance (stamina)

Soccer specific cardiovascular work out

Cardiovascular Interval Training Example

22 minute Cardiovascular Interval Training

Work Out for Beginners



Intensity (1-10)

Rate of perceived Exertion

Warm up – light jog

5 minutes



1 minute


Light Jog

2 minutes



1 minute


Light Jog

2 minutes



1 minute


Light Jog

2 minutes



1 minute


Light Jog

2 minutes


Cool Down

5 minutes


cardiovascular circuit training

Strength Training

Plyometric Training for Explosive Power

Speed Training for Soccer

Agility Training for Soccer

Core Stability Training for Soccer

24-7 UK Soccer Academy Full Body Work Outs

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.

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