Playing soccer requires speed and endurance that develops through training. Preseason and in-season training programs will keep you in shape, and give you an advantage over your opponents. Develop a training routine to keep workouts consistent, and improve your game. Work on areas where you need the most improvement, and always train your hardest.
Acceleration Workout
Soccer consists of short, quick bursts of speed. Improving your acceleration will help you beat opponents to the ball. A series of sprints will help improve your acceleration. The Soccer Training Info website suggests doing six sprints of 25 yard, resting for 2 1/2 minutes between each sprint.
Endurance Training
Building your endurance during the off-season is essential for soccer. Sports Fitness Advisor recommends continuous training that consists of running at a moderate pace without resting. Build your endurance by increasing the length of your runs each week, the website recommends. Try to run at least three times a week, more if you have the time. As the season gets closer, switch to interval training that consists of sprints and changes of direction, the site counsels. Interval training will improve your endurance, speed, and agility, and get you ready for games.
Speed Endurance Workout
Once you've improved your endurance, work on going faster for longer periods of time. Run for a certain distance as fast, or close to as fast, as you can. Soccer Training Info suggests 8 to 20 seconds, or 60 to 150 yards. Give yourself as much time as you need to catch your breath before starting the next repetition. As you get more tired, try to keep up your full speed for each repetition. Over time, you will run farther and faster without getting fatigued.
Soccer Plyometrics
Working on plyometrics will build the muscles in your legs, and give you the ability to react quickly to different situations. A basic plyometric exercise for soccer is jump running. Run in slow motion, and jump as high as you can with each stride. Another jumping drill is called bounding. Set up a series of cones about three feet apart, Sports Fitness Advisor recommends. Squat behind the first cone and jump as high and far as you can to the next cone. Repeat over the entire line of cones. A third plyometric workout is called ricochets. Mark a small box about two feet wide with cones. Keep both feet together and jump to different corners of the box as fast as you can. Keep track of repetitions, and rest between each set.
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