Pro Level Soccer Conditioning

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.






Return from Soccer Conditioning to Soccer Fitness Page

Return to Soccer Training Methods Homepage