pro level Soccer Conditioning drills

Readyyy.... go! when it comes to any soccer conditioning drills those two words (Readyyy go!) may be the worst two words in the English language. If you haven't heard those two words before in your nightmares then you may be out of your league here, but if you have it may not sound so painful after some of these workouts. I've compiled a series of workouts from all the professional environments I've been in and provided them below along with my 6 Week Pro Fitness Program. 

Below find Professional level:             Conditioning drills without the ball (Anaerobic & Aerobic)

                                  Conditioning with the ball

                                   Goalkeeper conditioning

                                    Treadmill conditioning

                                                                                     Low impact conditioning workouts


soccer conditioning drills without the ball

Anaerobic Soccer conditioning drills

10/20/30

Shuttle Run

Beep Test

15/30/15

Suicide 50

Up and Back

Ladder 1

Ladder 2

Fast and Furious

Soccer is a game of short burst pushing the body to push and recover all game long.

The following workouts do just that, pro soccer fitness training at its finest.

As always proper warm-ups are to be done before each workout to maximize effectiveness and prevent injury, especially when doing them several times a week.

I recommend a minimum of 15 minute warm up of anything of your choice really before doing any of these soccer fitness tests. My personal favorite warm up, as many soccer players is throwing my ipod on and juggling a ball and running with it in a small area until you have a good sweat going. Then the fun begins. 


Shuttle Run

This Shuttle run may be the most effective fitness workout for any player because of its soccer specificity. Pay attention this one is going to have you hurting after and pay out the most dividends for you.

You'll need a stopwatch of some sort on you for this to make sure you do it right.

-Set up 2 cones 22yds apart

-Start at one cone, run 22yds and back to the cone you started from. (there and back 3 times, or 6 sprints until you end up where you started from, this is considered 1 rep)

-Each rep (6 sprints) should be completed in under 30 seconds. (If you finish early you have extra time to rest)

-You then have 30 seconds rest and you go again.

-5 reps of this is ONE SET (30 sprints with rests)

-Rest in between sets is 2:30 min and you will be doing 3 sets of this.

Things to remember: Gradually as this becomes easier you will not change anything of the test except the distance of the cones. So for example you start at 22yds, do it for two weeks 2 times a week on top of your regular soccer training then switch it to 23yds or 22.5yds after you're comfortable. When you start to actually see and feel your length go up then you'll start see the true progress of your soccer fitness. 

15/30/15

Set-up an area that is 15yds and 30yds apart using cones/markers.

15yds --------------------------------------------------------------→ 30yds

This Speed Endurance Drill is designed to be ran at 75-85% Maximum Effort. This is a 3-part activity designed to be completed at one time. Soccer fitness training is all about the details so follow this closely for best results.

Activity: Complete 20 x 15yd runs with 20 seconds of rest between reps. REST for 2mins and move on to next activity = 30yds.

What to do: Run 15yds – decelerate(slow down) – turn, rest (20secs) and repeat.

Activity: Complete14 x 30yd runs with 30 seconds rest between reps. REST for 2mins and move on to next activity = 15yds.

What to do: Run 30yds – decelerate(slow down) – turn, rest (30secs) and repeat.

Activity: Complete 20 x 15yd runs with 20 seconds of rest between reps. REST and RECOVER. Exercise finished!

What to do: Run 15yds – decelerate(slow down) – turn, rest and repeat. 


Suicide 50

Set-up 6 cones/markers 10yds apart finishing at 50yds.

Start 10yds 20yds 30yds 40yds 50yds

Sequence:

Sprint 10yds and back to start, turn, run 20yds and back, 30yds and back, 40yds and back, 50yds and back =300m

Complete 4 x 300yd runs with 2mins rest/recovery between reps. 

Up and back

This exercise will be performed and completed in conjunction with the Suicide 50 exercise. Use only the pre-set 10yd and 20yd cones for this particular soccer fitness training workout.

Start 10yds ------------------------→ 20yds

Sequence:

Sprint 10yds then backpedal (run backwards) to start

Sprint 20yds then backpedal to start, (x 4) = 1 Set

Complete 4 Sets (of 4 runs) with 2mins rest/recovery between sets. 

Ladder 1

Ideally perform this exercise on a track:

Run 100m between 13 – 17 seconds; Rest 1 minute

Run 200m between 27 – 33 seconds; Rest 2 minutes

Run 300m between 44 – 50 seconds; Rest 3 minutes

Run 400m between 59 – 71 seconds; Rest 4 minutes

Run 300m between 44 – 50 seconds; Rest 3 minutes

Run 200m between 27 – 33 seconds; Rest 2 minutes

Run 100m between 13 – 17 seconds; Finished 

Ladder 2

Ideally perform this exercise on a track:

Run 100m between 12 – 15 seconds; Rest 1 minute

Run 200m between 25 – 31 seconds; Rest 1:45 minutes

Run 300m between 40 – 45 seconds; Rest 2 minutes

Run 400m between 55 – 67 seconds; Rest 2:30 minutes

Run 300m between 40 – 45 seconds; Rest 2 minutes

Run 200m between 25 – 31 seconds; Rest 1:45 minutes

Run 100m between 12 – 15 seconds; Finished


Fast and Furious

Ideally perform this exercise on a track. Alternatively, use any flat surface of at least 100yds.

Set-up a cone/marker at 20yds, 40yds, 60yds and 100yds.

Sequence:

6 x 100yd sprints (max effort) with 2 minutes rest/recovery between reps.

8 x 60yd sprints (max effort) with 1 minute rest between reps.

10 x 40yd sprints (max effort) with 50 seconds rest between reps.

15 x 20yd sprints (max effort)

Soccer fitness training is the basis on which your game sits on. Being fit in soccer is half the battle. 



Aerobic soccer conditioning drills

Soccer conditioning pro style. Training like a pro in an aerobic way straight from training grounds of teams I’ve played with in Europe at your disposal.

Whether you’re preparing for pre-season, your first trial or just getting back into it these will help you to get your level of soccer conditioning up the pro standard.

Killer Kilometer Repeats

50/50 Lap Run 12 Minute Run

Back Tracker 1

Back Tracker 2

Back Tracker 3

1 Mile Repeats

1 Mile + 800's

1 Mile + 400/800's

30 Minutes Fartlek 1

30 Minutes Fartlek 2

30 Minutes Fartlek 3

30 Minutes Fartlek 4

2-Mile Timed

Easy 30 Minutes


Killer Kilometer Repeats

1km X 6 reps - 2min break in between each 1km run.

1st 1km run to be completed in under 5min (nice and easy just getting into it)

2min rest

2nd 1km run to be completed in under 4min (this is where we start to work a little)

2min rest

3rd 1km run to be completed in under 3:55 (now we're cooking)

2min rest

4th 1km run to be completed in under 3:50 (should of brought more water right?)

2min rest

5th 1km run to be completed in under 3:45 (common now this is where we separate the good from the great)

2min rest

6th 1km run to be completed in under 5:30min (this is your cool down lap but make sure you get it in and on time)

So hot shot how's your soccer conditioning now? No problem I’ll give you a second to catch your breath.



50/50 Lap Run

This soccer conditioning workout you will be running around the outside of a standard soccer field. You will be lightly jogging and sprinting your maximum every time you reach a corner or half way of the field.

So basically every 50 yards you are sprinting then jogging, sprinting then jogging.

3 sprints 3 jogs per lap, 3 laps is one set.

Minimum of 3 sets. 2 minute rest in between sets.

12 Minute Run

This soccer conditioning test is exactly as its name describes, it's a continuous 12 minute run/walk. This is a great test to gage where you are at and I like doing this one before I get into a lengthier fitness plan to see where I am at, then again months later.

What You need:

- A 400m track and stop watch to record the 12 minutes

Execution:

Run for 12 minutes and keep track of total distance covered around a track.

To gage how well you are doing have a look at these figures to see where your soccer conditioning currently lies.

Rating

Excellent > 3000 m

Good 2300 - 3000 m

Average 1900 - 2300 m

Below average 1500 - 1900 m

Poor < 1500 m


Back Tracker 1

Run at an easy tempo for 25 minutes in one direction; increase pace on way back returning in 18-20 minutes.



Back Tracker 2

Run an easy pace for 25 minutes in one direction; increase pace on way back returning in 17-18 minutes.



Back Tracker 3

Run an easy pace for 25 minutes in one direction; increase pace on way back returning in 16-17 minutes.



1 Mile Repeats

Ideally use a track to complete exercise. You will also need a stopwatch or your phone to keep track of the time.

*4 Laps of a 400m track is the rough equivalent of 1 Mile; this will be the measure for time.

Run 1st 1 Mile at 6 mins and 15 seconds (or less), REST for 5 mins.

Run 2nd 1 Mile at 6 mins and 5 seconds (or less), REST for 5 mins.

Run 3rd 1 Mile at 6 mins (or less), REST and RECOVER.

Finish with 1⁄2 - 1 Mile Easy.



1 Mile + 800's

Ideally use a track to complete exercise. You will also need a stopwatch or your phone to keep track of the time for this soccer conditioning workout.

*4 Laps of a 400m track is the rough equivalent of 1 Mile; this will be the measure for time. 800m = 2 full laps of a 400m track!

Run 1 Mile at 6 mins (or less), REST for 5 mins.

Run 800m between 2:25 – 2:40, REST for 5 mins.

Run 800m between 2:25 – 2:40, REST for 5 mins.

Run 800m between 2:25 – 2:40. REST and RECOVER.

Finish with 1⁄2 - 1 Mile Easy.



1 Mile + 400/800's

Ideally use a track to complete exercise. You will also need a stopwatch or your phone to keep track of the time.

*4 Laps of a 400m track is the rough equivalent of 1 Mile; this will be the measure for time. 400m = 1 full lap of a 400m track; 800m = 2 full laps!

Run 1 Mile at 6 mins (or less), REST for 5 mins.

Run 400m between 65 - 70 seconds, REST for 2 1⁄2 mins.

Run 800m between 2:20 – 2:35, REST for 5 mins.

Run 400m between 65 – 70 seconds, REST for 2 1⁄2 mins.

Run 800m between 2:20 – 2:35, REST for 5 mins.

Run 400m between 62 – 67 seconds, REST and RECOVER.

Finish with 1⁄2 - 1 Mile Easy.



30 Minutes Fartlek 1

This is a 30 minute run with a 30 second sprint at the 4th, 8th, 12th, 16th, 20th, 24th and 28th minute. (=7 x 30 second sprints in a 30min run with 3:30 between each sprint).



3 Minutes Fartlek 2

A 30 minute run with a 30 second sprint at the 3rd, 6th, 9th, 12th, 15th, 18th, 21st, 24th and 27th minute. (=9 x 30 second sprints in a 30min run with 2:30 between each sprint).



30 Minutes Fartlek 3

A 30 minute run with a 30 second sprint at the 2min, 4:30min, 7min, 9:30min, 12min, 14:30min, 17min, 19:30min, 22min, 24:30min, 27min and 29:30min. (=12 x 30 second sprints in a 30min run with 2 minutes between each sprint).



30 Minutes Fartlek 4

A 30 minute run with a 15 second sprint after each 1 minute. Perform a 15 second sprint at 1min, 2:15, 3:30, 4:45, 6:00, 7:15, 8:30, 9:45, 11:00, 12:15, 13:30, 14:45, 16:00, 17:15, 18:30, 19:45, 21:00, 22:15, 23:30, 24:45, 26:00, 27:15, 28:30 and 29:45. (=24 x 15 second sprints with 1 minute between each sprint).

2-Mile Timed

Ideally use a track to perform and complete exercise. 8 Laps of a 400m track is the rough equal to 2 Miles. Use this as your gage.

Rating

10-10:30 - Pro Standard

10:30 - 11 - Great

11-11:30 - Good

11:30-12 - Average

12-13 minutes - Poor

>13minutes - Very Poor



Easy 30 Minutes

Run for 30 minutes at a light and easy pace. This is a recovery run to help your body prepare for the week of soccer conditioning ahead.

soccer conditioning drills with the ball

soccer conditioning drills on a treadmill

goalkeeper soccer conditioning drills

Poor goalkeepers doing the players fitness or just standing over there hoping you don't have to join the team. Here are some conditioning drills I got from my time in Serbia and Ireland.

HIIT

Plyometrics

low impact soccer conditioning drills

Pool workouts

1min on, 1 minute off (repeat x2)

High Knees

Bicycle Kicks

Underwater leg raises

Squats

Edge push-ups


Stationary bike workouts

Sand workouts

Elliptical

Boxing


Your first paragraph ...