Conditioning for Women's Soccer

March 4, 2013 | Allison Skufca


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.

Pre-Season Training

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.)

Monday: Anaerobic Training


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

  • Squat Jumps
  • Tuck Jumps
  • Broad Jumps
  • Single Leg Lateral Jumps

Sprint Drills

  • 10-yard sprints - 5x60 seconds rest
  • 20-yard sprints - 5x60 seconds rest
  • 30-yard sprints - 4x60 seconds rest
  • 40-yard sprints - 4x60 seconds rest

Tuesday: Aerobic Training with Interval Drills

Beep Test. The beep test is to determine your fitness level.

  • Start off at a slow pace and run 25 yards before the beep sounds
  • As the levels get higher, the pace gets faster
  • When you are unable to finish before the beep, you're done and the level is recorded
  • Run this one time

Soccer Interval Test. This test is done with and without the ball.

  • Start by running 10 yards down and back twice
  • Run 25 yards down and back once
  • You should finish in 30 seconds with a 30-second rest
  • Run 25 yards down and back once
  • You should finish is 29 seconds with a 30-second rest
  • Each run, the time gets lower until you are unable to finish and the level is recorded

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.

  • Run 2 times with a 5-minute rest.

Wednesday: Anaerobic Training with Agility Drills

Here is a video demonstrating each of the following agility drills:

Pro Agility (5-10-5)

  • 3 runs starting to the right
  • 3 runs starting to the left
  • Each with a 45-second rest

L-Drill

  • 4 runs with 30-second rest

T-Drill

  • 4 runs with 30-second rest

Thursday: Aerobic training with Footwork and Sprint Drills

Footwork Drills (2 sets of each x 30 seconds with 30-second rest)

  • Toe Taps
  • Scissors
  • Step Overs
  • Foundation
  • Inside-outside right and left foot
  • Inside-outside both feet

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)

  • Start by jogging three sides of the field and sprinting the last
  • Jog two sides and sprint two
  • Jog one side and sprint three
  • Sprint all four sides
  • Progress back down with jogging all four sides as last run

In-Season Training

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.)

Anaerobic Day: Plyometrics and Sprint Drills

  • Box Hops - 2x8 with 60 seconds rest between sets
  • 10-yard sprints - 4 runs with 60 seconds rest
  • 20-yard sprints - 3 runs with 60 seconds rest
  • 30-yard sprints - 2 runs with 60 seconds rest
  • 40-yard sprints - 1 run

Aerobic Day: Timed Runs in 30-Yard Intervals

Perform at a 70 to 75% max pace with jogs at 50% max pace.

  • 90-second runs with 60-second jog - 3x4-minute rest
  • 60-second runs with 45-second jog - 4x4-minute rest
  • 45-second runs with 45-second jog - 5x5-minute rest
  • 30-second runs with 30-second jog - 6x5-minute rest
  • 20-second runs with 30-second jog - 7x5-minute rest
  • Finish

onlyagame.wbur.org

Must See
Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,506
Michael Jordan: Mind of a Champion
Views: 546,186
Why You Should Never Doubt Colin Kaepernick
Views: 20,091,357

Featured Videos

Kevin Love's In-Season Basketball Workout Views: 3,167
Eastbay Path to the Pros Episode 1: Introducing the Players Views: 19,245
Elite Performance with Mike Boyle: Intro to Complexes Views: 61,461
Load More

Resources

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

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,488
Greg Nixon's Hill Training Program
Views: 705,633
Roy Hibbert 540 lbs Deadlift
Views: 1,559,605
How Greg Nixon Converts Strength to Speed
Views: 960,874
Dribbling Drills for Tighter Handles
Views: 4,329,250

Load More
More Cool Stuff You'll Like

Win the Fourth Quarter With These Basketball Sled Push Finishers

Throughout the realm of social media, we see sled push complexes and its variations from Crossfit, to Strongman athletes, to elite athletes, to regular...

Get in Football Shape Fast With Metabolic Runs

Get in Shape With This Basketball Conditioning Workout

How Sporting Kansas City Stays 'Sporting Fit'

STACK Challenge: The 10/10 Treadmill Challenge

Can You Survive the

Get in Basketball Shape With the Right Workout

The Mount Everest Treadmill Challenge

STACK Challenge: 500-Meter Row

Baseball Conditioning: Why You Need an Aerobic Base

Alternatives to Boring Cardio Training

Get in Shape With 5 Intense Lower-Body Finishers

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

LaTroy Hawkins' Epic Battle Ropes Workout

ZSeries 10-Minute Workouts: The Hill

In-Season Baseball Pitcher Workout Program

Get in Game Shape With 4 Conditioning Combos

7 Footwork Drills That Give You an Advantage

Can You Handle the Husker Toughness Test?

Understanding the Benefits and Risks of Altitude Training

How Much Conditioning Do You Really Need?

WATCH: Ronda Rousey's Intense New Bag Drill

STACK Challenge: Finish Strong

ZSeries 10-Minute Workouts: Fartlek Run

Training with the Elevation Training Mask 2.0

4 Simple Drills to Improve Your Endurance

LeBron James's Insane Conditioning Drill

Training Secrets of UFC Champion Johny Hendricks

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

Advanced High School Football Summer Conditioning Program

Off-Season Conditioning: Full-Body Med Ball Workout

ZSeries 10-Minute Workouts: Interval Sprints

4 HIIT Workouts That Will Get You in Shape Fast

5 NBA Players Who Found Their Game After Losing Weight

Can You Pass Drew Brees' Conditioning Test?

Test Your Toughness With the Who Dat? Challenge

Adeline Gray Is Going for Gold

How to Avoid Hockey Conditioning That Slows You Down

In Defense of Cardio

Who Invented the Burpee?

5 Brutal Sprint Drills That Push the Lactic Threshold

Improve Your Aerobic Fitness in the Off-Season

Obstacle Race Training: Get in Shape With This Finisher