| Fitness is especially important for soccer players, as | | | | Cones: These are sprints. Place cones about five (5) |
| they will be called on in a match to run for up to 90 | | | | yards apart for 25 yards. Players should spring to the |
| minutes, with no stoppage in time and only sporadic | | | | first cone and then back, then to the second cone |
| stoppage of action. When preparing for the upcoming | | | | and then back, and so on. Five cones up and back is |
| soccer season, it is best to play the beautiful game | | | | one repetition. Do ten (10) reps and then a one (1) |
| of soccer as a way to get more fit, as there is no | | | | minute rest. Then ten (10) more. |
| substitute for the game. Even small-sided games for | | | | Challenged yet? We're just getting started... |
| 15, 20 and 30 minute intervals will help increase | | | | 30-30's: This is interval training. Players should begin |
| fitness and endurance. | | | | by jogging for a few minutes and then the fun |
| As a separate workout away from the game, It is | | | | begins. Next is to alternate 30 seconds of jogging |
| best for soccer players to alternate sprinting, | | | | with 30 seconds of sprinting. Do a set of five (5) |
| distance and interval running during a fitness workout. | | | | 30-30's, then rest two (2) minutes and then five (5) |
| With each workout, players should gradually increase | | | | more. |
| repetitions and improve times. | | | | 120's: This is a full sprint of the length of the soccer |
| Here are the best drills for a soccer fitness workout: | | | | field. High school players should try to do this in less |
| 300's: On a soccer field, start out on the end line and | | | | than 20 seconds. After reaching the opposite end |
| sprint to mid-field up and back 6 times (50 yards x 6 | | | | line, players should jog back, allowing 60 seconds to |
| = 300). High school players should try to run these in | | | | recover. Do 7-10 of these. |
| less than 70 seconds. After each 300, rest for two | | | | Cooling down and stretching: Players should always |
| minutes and then repeat. | | | | take fifteen to twenty minutes to cool down and |
| Hills: Find a steady incline hill (no "baby" hills) Sprint up | | | | stretch to conclude fitness training. |
| the hill and jog down. The jogging is recovery time, | | | | Want even more soccer workout information? Total |
| so this can be done slowly. Once players reach the | | | | Soccer Fitness is your complete guide to soccer |
| bottom, the should turn around and sprint up the hill | | | | conditioning, which features a free soccer fitness |
| again. After five (5) hills, then take a two minutes | | | | course. |
| rest and do five (5) more. | | | | |