Soccer players must be powerful, fast, agile and have excellent aerobic capacity. The clock does not stop in soccer and rarely do the players. An adult soccer field is 100 yards long and 60 yards wide. That makes a lot of ground to cover for a nonstop sport. A soccer game is mixed of short bursts of sprints, long bursts of sprints, jogging, lateral and backward movement, jumping and little walking.
Endurance
Endurance training is sufficient for the long continuous stress of a soccer game. The University of North Carolina's Don Kirkendall states how a men's professional European game can cover up to six miles of running. Over 90 minutes that is only a pace of 4 mph if it was steady. Professionals and college players condition to run 6 miles of continuous running. High school players condition for 4 miles of running and younger players aim for one to two miles. Three days a week in the offseason are set for endurance training. During the season choose only two days of the week for endurance training since the practices and the games will be added endurance.
Offense to Defense Sprints
You need to cover the full length of the field as fast as possible. Running up and down the field for offense and defense is important since the ball goes up and down the field quickly. Sprint a full length of the soccer field of 100 yards. Run all the way back for another 100 yards at the same intensity. Walk one length of the soccer field and repeat for a total of six to eight sets.
Field Sprints
Sprint the full length of the soccer field and take a short rest. The recovery time should be no more than 30 seconds until the next set. Aim for at least 10 sets total. Every week you must overload by adding sets and or decreasing the recovery time.
Speed
Training for pure speed will help you succeed in soccer. Sprint at 95 percent to 100 percent effort for 50 yards. Recover for 60 seconds and repeat for at least 10 sets. Every other set add in one to five squat jumps just prior to the sprint to train jumping power for head balls.
Training for Agility
Kirkendall said there is some change of direction every 5 to 6 seconds. You must have the ability to change direction with speed. Agility cones are perfect for soccer drills because of the variety of workouts. Set cones close together for short movements and quick changes of direction. Place 20 cones from the goal line toward the half field. Make each cone five feet apart and stagger them left and right so you are running 10 o'clock to the left and 2 o'clock to the right. Run around each cone keeping your hips facing the half field line. After running around the final cone sprint the remaining 50 feet or so through the half field line. Walk back to the beginning and repeat for 10 sets total.
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