Soccer is a game that requires both endurance for a long period of time and the ability to sprint in smaller bursts. Whether you are playing defense, midfield or offense, there will be a great deal of running across the soccer field. Even if you are coming off the bench, it is important to be in peak physical condition to be able to compete at the highest level for as long as possible.
Ladders
This drill has many different names and slight variations, but all have the same concept. It is a drill that focuses on sprinting, and works well because of all of the lines on a soccer field. Starting on one goal line, you sprint to the 6-yard line, plant your foot and turn, and then sprint back to the goal line. Once you reach the goal line, plant and turn, and then sprint toward the 18-yard line. Once reaching the 18-yard line, turn and return to the goal line. Continue this progression to the center line, the opposite 18-yard line, the opposite 6-yard line and the opposite goal line, like moving up the rungs of a ladder. You can continue this multiple times, eliminate some of the lines you run to or vary it in other ways, too.
Full Court
This is another drill that has many different names. Starting in one corner of the field, jog the length of the field at about a quarter speed, once you reach the other corner, make the turn and run at about half speed. Pick it up to about three-quarter speed until you reach the third corner, and then sprint the last length of the field.
This is an ideal drill for soccer conditioning as it combines every type of speed, just like during a soccer game.
Cross-Training
Since soccer is a 90 minute game, it requires long distances of running. To prepare, it is ideal to run at least two miles a day, three days a week to get in shape. It is important not to run too fast, only at about 50 to 60 percent of your capable speed. This is important so you can learn to pace yourself to be able to run as long as possible.
Core Workouts
Core workouts are important for soccer, as having a strong core allows your body to use muscles in your arms and legs more efficiently. Effective basic exercises to do are crunches and side sit-ups. It is also effective to power train with medicine ball throws. These exercises are important as they improve performance and reduce the risk of injury.
Weight Lifting
The legs are one of the most important muscles needed to play soccer. Good exercises to do are squats, leg curls, calf raises and leg presses. Strong leg muscles are important for strength and power, two essentials for playing soccer.
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