Pro Soccer Fitness Training Workouts

Time to take a soccer fitness training page out of a pros book and get your conditioning to the next level.

All of these different fitness workouts I have done at the professional level in Europe and all are to be used to push an aspiring pro to their physical fitness limits. Think you can train like a pro? Prove it.

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.


Beep Test

The Beep Test among other names has been around for quite sometime and measures the fitness of a player based on 1 Minute intervals of increased sprints over a 20m distance.

What you need:

-2 cones set up 20m apart

-Beep Test audio

Execution:

While listening to the audio of the Beep Test you must get to the opposite end of the 20m distance before the beep sounds. When you miss 2 consecutive beeps, you're out and whichever level you finished at is the level you completed.

For any serious player it's good to do this every 4 or 5 weeks and see the improvement. A good score generally for a serious footballer is above 14 and above 17 is world class. Soccer fitness training becomes more and more important the higher level you play at.


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.






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