Soccer requires a high level of physical fitness. A soccer player must be in good physical condition to perform the series of jogs and sprints over the extended periods required in a soccer game. Strength and flexibility also should be trained as part of a soccer fitness plan.
Endurance
Endurance is crucial for soccer players. The game requires a player to consistently sprint and jog for a continued period of 60 to 90 minutes. Ricardo Barros led a team of researchers who studied the average distance covered by a professional Brazilian soccer player. On average, a player covered more than 10,000 meters in one game. Aerobic activities such as jogging or cycling build cardiovascular endurance and should be incorporated into a soccer fitness plan.
Speed
"Speed kills" is a phrase used by sports coaches in many sports, and it is appropriate for soccer. At the high levels of the game, when fitness and skill are equal, speed gives a player a competitive edge. Train for speed with a combination of sprint drills and strength training. Christos Kotzaminidis studied speed training in soccer players in 2005. A study using 23 male soccer players found speed to significantly improve only when speed and strength training were used in combination.
Agility
Speed is a great asset, but a soccer fitness plan should develop agility, too. A player with good agility can change direction quickly at high speed. One good agility exercise is a weave drill, with cones placed about e yards apart in a slalom formation. A player must sprint quickly through the cones, passing each on the outside while moving at top speed.
Strength
Upper-body and lower-body strength are required in soccer. Leg strength is required for kicking power and dynamic movements, such as sprinting and jumping. Upper-body strength is required for the physical aspect of the game, such as shielding the ball from opponents and winning shoulder challenges for loose balls. Resistance training and plyometric exercises build strength in a soccer fitness plan.
Flexibility
Static and dynamic stretching should be used as for warming up and cooling down at each training session and game. Flexibility increases speed and agility; flexible muscles have a larger range of motion, allowing for longer strides and greater ease of movement. The Mayo Clinic says some studies show that flexible muscles also reduces the risk of injuries, such as pulls or strains, but the extent is debatable.
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