Elite soccer players chew up some serious ground during matches, so they need to be conditioned to run fast when their bodies are beat. Brian Goodstein and the rest of the D.C. United training staff have a wicked test to gauge just how game ready their players are.
On a 400-meter track, the United boys run a series of distances that get progressively more intense. The entire test spans 6,400 meters, with rest periods between each stage to simulate the activity they’ll experience on the pitch. Evaluate and improve your conditioning with this test:
Place a cone every 100 meters around track
Perform each stage at pace specified below
Rest 3 minutes after each stage
If you don’t drop out or miss a time mark, you are successful
Chart your improvements by keeping records of the lengths you run each time you test
|Distance||Laps||Speed (m/s)||100m time (sec||Total Time for Stage (min)|