To really develop and maintain your fitness level as a female soccer player requires a combination of anaerobic and aerobic training. (See The Truth About Aerobic and Anaerobic Training.) Think about it: you need the power to jump for a header or sprint 10 yards to a ball and recover quickly—and to last the full 90 minutes of a regulation game. That's why combining anaerobic activities like jumping, sprinting and short agility drills with aerobic activities like continuous running with few recovery breaks is essential in a soccer conditioning program.
The pre-season is when soccer players develop their fitness level. Optimally, a player will spend six weeks devoting two days per week to anaerobic fitness and another two to aerobic fitness. The following training schedule (comprising Monday, Tuesday, Thursday and Friday) is a sample of how you should be preparing to be at your best next season. (See also How to Start an Off-Season Soccer Training Program, Part 1.)
Plyometrics. To perform plyometrics with proper form, keep your heels on the ground at the start of the jump and in line with your feet when landing. Always keep your hips back and do not land on your toes.
Sets/Reps: 4x6 with 90 seconds rest
Beep Test. The beep test is to determine your fitness level.
Soccer Interval Test. This test is done with and without the ball.
The following video demonstrates the Soccer Interval Test:
300-Yard Shuttle Run (25-yard intervals). This test is run six times down and back at 80% max speed.
Here is a video demonstrating each of the following agility drills:
Pro Agility (5-10-5)
Footwork Drills (2 sets of each x 30 seconds with 30-second rest)
J.P. Shuttle (60-yard shuttle; run five sets with 30-second rest)
Gassers (100-yard shuttle; run 5 times with 30-second rest)
Bomb Drill (20-yard by 20-yard box; run one time)
Since you will be practicing with your team two to four times a week, your conditioning schedule should scale down to only twice a week, one for anaerobic training and the other for aerobic training. (See In-Season Soccer Training Program.)
Perform at a 70 to 75% max pace with jogs at 50% max pace.