Soccer Conditioning to Produce Impact Players

January 31, 2013 | Alessandro Brazzit

Must See Soccer Videos

To be really effective conditioning for soccer, exercises in a program must promote stability through dynamic movements. Energy transfers have to foster the stability needed for improved shooting, kicking, dribbling and running. (See Abby Wambach's Power and Stability Workout.) Equipment like TRX straps, medicine balls and resistance bands force athletes to maintain stability during the action. The goals of these soccer conditioning exercises are to develop soccer-specific movement patterns, prevent injuries and produce impact players.

TRX One Arm Squat-Row and Shoulder Ball Pass

Sets/Reps: 3x5

Purpose: The trunk rotation and deep squat movement patterns develop reaction time and balance for defensive activities.

How to:

  • Hold the TRX handle with right hand and point both feet forward
  • Lower into squat, twist your trunk to the left and touch the ground with your other hand
  • Moving up from the ground, use your left shoulder to pass a ball that has been tossed from a partner
  • Repeat for specified reps, then repeat on opposite side

TRX Single-Leg Jump and Header

Sets/Reps: 3x6

Purpose: This motion simulates a header a player might perform after a corner kick. It also improves single-leg strength, knee stability and reaction.

How to: 

  • Hold the TRX handle with one foot and move into an elevated split-squat position
  • Jump on your right leg like you are heading the ball
  • Land safely, maintaining balance with your leg
  • Repeat for specified reps, then perform with opposite leg

TRX Single-Leg Plank and One Knee Drive Kick

Sets/Reps: 2x10

Purpose: To enhance rotary stability and knee drive reaction patterns.

How to: 

  • With a ball in front, hold the TRX handle with one foot and move into upright position with core straight and tight
  • Maintain control with your opposite leg and squeeze your core
  • Drive your knee forward, kick the ball and return to starting position
  • Repeat for specified reps, then perform with opposite leg

Medicine Ball Overhead Throws

Sets/Reps: 3x6

Purpose: The explosive power of throwing and the overhead action simulate line-out action on the pitch.

How to: 

  • Hold the medicine ball behind your head with both hands
  • Move three feet forward and extend your hips in a split stance position
  • Fire your shoulders and throw the ball forward as far as you can
  • Repeat for specified reps (no more than 6 per set)
Check out video of this exercise.

20-Yard Resistance Band Acceleration and Drive Ball

Sets/Reps: 4x2

Purpose: To simulate the pull of your shirt during a counterattack and to enhance your running strength and drag action pattern.

How to: 

  • Attach a resistance band around your waist and have a partner provide steady resistance from behind
  • Begin sprinting against the resistance and play the ball forward with both feet
  • Repeat for specified reps
Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
Must See
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 37,055,677
Derrick Rose Explains How He Stays Positive
Views: 5,971,757
Evan Longoria's Hitting Drills
Views: 9,798,723

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 131,367
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,758
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,651
Greg Nixon's Hill Training Program
Views: 705,761
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

5 Brutal Sprint Drills That Push the Lactic Threshold

The Five Most Painful Lactic Threshold Speed Sessions Lactic threshold and lactic tolerance are important for anyone who sprints. Whether you are a...

Can You Handle the Husker Toughness Test?

Get in Shape With This Basketball Conditioning Workout

High-Intensity Interval Training: How Much Is Too Much?

Test Your Toughness With the Who Dat? Challenge

Obstacle Race Training: Get in Shape With This Finisher

Can You Survive the

Get in Shape With 5 Intense Lower-Body Finishers

How to Avoid Hockey Conditioning That Slows You Down

How Sporting Kansas City Stays 'Sporting Fit'

In Defense of Cardio

Training with the Elevation Training Mask 2.0

7 Footwork Drills That Give You an Advantage

4 HIIT Workouts That Will Get You in Shape Fast

In-Season Baseball Pitcher Workout Program

Training Secrets of UFC Champion Johny Hendricks

Can You Pass Drew Brees' Conditioning Test?

4 Simple Drills to Improve Your Endurance

ZSeries 10-Minute Workouts: The Hill

STACK Challenge: Finish Strong

WATCH: Ronda Rousey's Intense New Bag Drill

LaTroy Hawkins' Epic Battle Ropes Workout

Off-Season Conditioning: Full-Body Med Ball Workout

Advanced High School Football Summer Conditioning Program

Get in Football Shape Fast With Metabolic Runs

5 NBA Players Who Found Their Game After Losing Weight

Alternatives to Boring Cardio Training

Get in Game Shape With 4 Conditioning Combos

How Much Conditioning Do You Really Need?

STACK Challenge: 500-Meter Row

Win the Fourth Quarter With These Basketball Sled Push Finishers

Who Invented the Burpee?

The Mount Everest Treadmill Challenge

Baseball Conditioning: Why You Need an Aerobic Base

ZSeries 10-Minute Workouts: Interval Sprints

Adeline Gray Is Going for Gold

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Understanding the Benefits and Risks of Altitude Training

ZSeries 10-Minute Workouts: Fartlek Run

Improve Your Aerobic Fitness in the Off-Season

LeBron James's Insane Conditioning Drill

STACK Challenge: The 10/10 Treadmill Challenge

Get in Basketball Shape With the Right Workout