Soccer is a game that requires speed, explosiveness and endurance. You have to train for all three to be in the best shape for your soccer season. You need speed in order to sprint past an opponent and get to the ball, you need explosiveness to be able to react to a play in a split second, and you need endurance because, according to researchers at soccer-fans-info.com, the average soccer player runs six miles a game. Training for all three aspects will get you in the best possible soccer shape.
Speed, Explosiveness and Cardio
Step 1
Set up four cones on a soccer field that are 10 yards apart. Start 10 yards away from the first cone, sprint to the first cone and back, then rest five seconds. Repeat this action five times then perform the same routine with the 20-yard cone. Sprint five times to the 20-yard cone and back and then move to the 30. Sprint to the 30-yard cone five times and back and then finish up with the 40. Sprint five times to the 40-yard cone and back and you are finished with this drill, which will enhance your speed. This exercise is intense, according to expertfootball.com, as you perform it at 70 to 100 percent of your maximum heart rate. The exercise simulates the activity you will perform in soccer.
Step 2
Set up two cones that are 15 yards apart on a soccer field. Start at the first cone and do five squat jumps. Land on the fifth jump and then sprint to the other cone and back. Repeat this exercise 10 times to effectively boost your explosiveness.
Step 3
Find a running path that is eight to 10 miles long. Start by running one mile a day and progressively build on your per-day mileage until you reach eight to 10 miles. Time each one of your miles and try to hit the goal of consistently running an eight- to nine-minute mile throughout the entire eight to 10 miles. Once you accomplish this goal, you will have no problem maintaining the endurance needed to complete a soccer game.
Tips and Warnings
- Perform all your drills as if you were in a real game, and always train at game speed. If you do not have use of a soccer field, you can use any flat grassy area that allows you enough room to do your drills. Always bring water with you to hydrate.
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