Push-ups, weightlifting and mile runs are all helpful for general sports fitness, but you can do more specialized exercises when getting ready for soccer season. The key to creating a soccer-specific training program is to include different training phases that change your loads, intensities and movements as you get closer to the season.
Step 1
Create a calendar for your training. If you are training year-round, design phases for off-season, preseason and in-season, with a rest period immediately following the season. Combining different sport skills, such as anaerobic and aerobic conditioning, at the same time can interfere with each goal.
Step 2
Work on improving your aerobic energy during the off-season. Use heavy loads at or near your max, fewer reps and more sets for each exercise. Take 24 to 48 hours before you lift again so your muscles can repair and grow larger. Focus on building lower-body strength, using exercises to work the calves, quads, hamstrings, hips and glutes. Perform aerobic exercise such as jogging, running, cycling, exercise machines or jumping rope.
Step 3
Train the same energy systems and muscle fibers you use in games during your preseason conditioning. Although you need an aerobic base to compete at a high level of soccer, games are primarily anaerobic. You will use more high-twitch muscle fibers since you'll be making short, quick, powerful bursts of speed, unlike a long, steady jog. Switch your resistance work to muscular-endurance exercises using circuit training. Use lighter weights, about 50 percent of your maximum, and perform more reps. A bodybuilding workout uses three to five reps of heavy weights, while circuit training uses eight to 10 reps with lighter weights. Start sprint training, working in bursts of 30 to 90 seconds at high intensity, then taking one to two minutes of rest. This will train your ability to recover after intense plays during a game. Do explosive and plyometric exercises, such as box squats, box jumps, reactive squats, giant steps and depth jumps. Add footwork drills to your training to improve speed, quickness, agility and balance. Do game drills that work on dribbling, passing and shooting.
Step 4
Continue to work on sprint and endurance training during your season. Avoid bodybuilding and work on aerobic training. Perform dynamic stretches before games; static stretching will decrease your power and vertical leap. Warm up with dynamic stretches such as high-knee skipping, jogging and light calisthenics. Perform static stretches after each game and workout to improve flexibility and decrease muscle stiffness and soreness later.
Step 5
Let your body recover after the season ends. Participate in activities such as cycling, swimming, tennis, basketball or volleyball at moderately intense levels to maintain your conditioning.
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