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. |
Strength |
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 |
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 |
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 |
Agility |
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. |
Flexibility |
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 |
Fitness Training Resources
Cardiovascular Endurance (stamina)
Soccer specific cardiovascular work out
Cardiovascular Interval Training Example
22 minute Cardiovascular Interval Training Work Out for Beginners | ||
---|---|---|
Exercise |
Duration |
Intensity (1-10) Rate of perceived Exertion |
Warm up – light jog |
5 minutes |
3 |
Run |
1 minute |
6.5 |
Light Jog |
2 minutes |
5 |
Run |
1 minute |
7 |
Light Jog |
2 minutes |
4 |
Run |
1 minute |
7 |
Light Jog |
2 minutes |
5 |
Run |
1 minute |
7 |
Light Jog |
2 minutes |
4 |
Cool Down |
5 minutes |
3.5 |
Strength Training
- Training In The Gym | Professional Soccer Players / Footballers Weight Training
- 17 Strength Exercises For The Gym
- Circuit Training For Strength – Total Body
Plyometric Training for Explosive Power
- 5 Essential Plyometric Exercises for Soccer
- Lower Body Plyometric Exercises for Power
- Plyometric Training Examples for Maximum Power
- Plyometric Training for Soccer Players
- Plyometric Training for Soccer Players #2
Speed Training for Soccer
- Increase Your Speed with 4 Sprint Drills
- Acceleration Training for Soccer Players
- 4 Essential Speed Training Drills for Soccer
Agility Training for Soccer
- Change Direction Faster – Agility Training for Soccer Players
- Increase Your Speed & Change of Direction
Core Stability Training for Soccer
- Top 20 Core Stability Exercises
- Core Stability Home Work Out
- 10 Minute Abdominal Work Out - Hitting All Abdominal Muscle Groups
24-7 UK Soccer Academy Full Body Work Outs
- Coach Todd Sullivan - U9 to U12 Work Out
- Coach Hunter Le Blanc - Full Body Circuit 1
- Coach Hunter Le Blanc - Full Body Circuit 2
- Coach Hunter Le Blanc - Full Body Circuit 3
- Cardio and Strength Running Progression
- U13-U19 Distance Fitness Session 3.24.2020
- U13-U19 Distance Fitness Session 3.31.2020
- U13-U19 Distance Fitness Session 4.7.2020
- Distance Fitness Session 5.14.2020