The physical demands of a soccer game can be taxing on players, who can run 6 miles during a 90-minute game. Dr. Don Kirkendall, an expert in the study of soccer, estimates that for 66 to 75 percent of the game, players are walking or jogging, with the remaining time consisting of ball-handling or sprinting; players sprint a total of 850 yards, or the length of the field about eight times. Soccer fitness is thus a combination of aerobic and anaerobic activities that build stamina and speed --- which soccer tryouts will put to the test.
Distance Running
Distance running provides the foundation for the stamina needed to play a full-length soccer game. It is common for a soccer tryout to begin with a 1-mile warm-up jog before stretching and more intense activities. Coaches often use a standard distance run to evaluate a player's endurance at the beginning of the season. Athletes of the high school level and higher should be able to comfortably run 2 miles in less than 12 minutes for a male and less than 14 for a female.
Interval Training
Interval training simulates the type of running most often seen during a soccer game. It consists of sets of sprints mixed with periods of relative rest --- a walk or jog. One of the most common exercises is a Fartlek workout such as the one utilized by the University of Michigan men's soccer team. During the 40-minute session, players walk, jog, stride --- a ¾ sprint --- or sprint according to a graduated table. The workout progresses so that the sprint time increases during each interval and gradually tapers off.
Beep Test
The beep test estimates a player's VO2 max, which is a measure of maximum oxygen uptake. Coaches use an audio tape with predetermined beeps and two cones set 22 yards apart to administer the test. The players line up at one cone and have a certain amount of time to reach the other cone as denoted by beeps. As the test continues the intervals between the beeps gets faster, with no change in recovery time. Each level progresses by approximately .3 miles per hour; according to the Soccer Training Guide website, a good performance would consist of reaching speeds of at least 5 mph --- the equivalent of level 15 in the test.
Sprints
Coaches may use sprints to assess the raw speed of a player. If there is a track nearby, a standard 100-meter length may be used. However, since most soccer tryouts take place on a soccer field, sprints more commonly go by the standard field markings of either 18 or 50 yards. Coaches may use a stopwatch to time players individually or run sprints in heats to determine the fastest group of players.
References
- San Diego Unified School District: The Physical Demands of Soccer
- "Exercise and Sport Science"; William E. Garrett, Jr., and Donald T. Kirkendall; 2000
- "Coaching Girl's Soccer Successfully"; Debra LaPrath; 2009
- University of Michigan: Men's Soccer 2005 Fitness Program
- Soccer Training Guide: Beep Test in Soccer
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