How to Train for Soccer Performance

March 5, 2013 | Alessandro Brazzit

Must See Soccer Videos

Soccer is all about endurance. You're on the field for extended periods of time, and you must be able to explode to the ball, juke a defender and make a soaring kick at any time. (See Speed and Endurance for Soccer.)

During a typical 90-minute game, elite players run about 10 kilometers at 80 to 90% of their max. And they must do this while jumping, kicking, tackling, changing direction, sprinting and controlling the ball.

To maximize your game on the pitch, it's important to design a workout that builds your endurance along with other aspects of your athleticism.

Dynamic Warm-Up

The dynamic warm-up, usually 12 to 15 minutes, comprises mobility drills and movement preparation, getting you ready to perform at your best during your workout and reducing the risk of injury.

(Check out Start Every Soccer Practice With the 16-16 Workout).

Speed Training

Speed kills in soccer. So it should be a major focus of your off-season training. You need to work on several aspects, but the most important drill that you can do is the 10-Meter Dash.

Check out Essential Speed Drills For Soccer Players

Strength Training

Depending on the season, soccer players should perform two to four full-body workouts per week to build strength, power and muscular endurance. It's important to do full-body routines, because they more closely mimic how your muscles are used during a game. Also, make sure to do single-leg exercise to improve stability and eliminate muscle imbalances.

(Check out Strength Training for Soccer with Functional Circuit Workout.)

Balance Training

Balance training is critical for preventing ankle and knee injuries. Youth players in particular must do balance training to improve coordination and muscle control. Incorporate balance training into your workouts two to three times a week for 10 to 15 minutes at the end of each session.

Check out Soccer Balance Drills to Improve On-Field Performance.

Conditioning Training

Conditioning drills during the pre-season will help you get into game form. Do agility and quickness drills for 20 to 30 minutes at the end of a workout at the beginning of the week. Lower the time to 15 to 20 minutes during the season. Also, it's important to do repeated sprints. Sprint for 10 to 20 meters and walk back to the start.

Check out Soccer Conditioning to Produce Impact Players.

Source

Stølen T, Chamari K, Castagna C, Wisløff U. "Physiology of soccer: an update.Sports Med. 2005;35(6):501-36.

Topics: SOCCER
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
Evan Longoria's Hitting Drills Evan Longoria's Hitting Drills
Views: 9,799,485
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 6,012,696
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 5,830,172

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,026
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,983
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,834
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

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,480
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,163
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
WATCH: D.J. Williams' Endurance-Crushing Towel Plank Walk

WATCH: D.J. Williams' Endurance-Crushing Towel Plank Walk

How to Repair Your Body and Mind After a Long Season

How to Repair Your Body and Mind After a Long Season

Workouts of the Top Players in the 2015 NBA Playoffs

Workouts of the Top Players in the 2015 NBA Playoffs

3 Goals of Off-Season Hockey Training

3 Goals of Off-Season Hockey Training

Building Elite Soccer Players

Building Elite Soccer Players

10 Summer Fitness Tips to Help You Get Ripped

10 Summer Fitness Tips to Help You Get Ripped

5 Boss Workouts From Olympic Snowboarder Hannah Teter

5 Boss Workouts From Olympic Snowboarder Hannah Teter

The U.S Women's National Soccer Team's Road to the World Cup

The U.S Women's National Soccer Team's Road to the World Cup

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

All of the Football Positions, Explained

All of the Football Positions, Explained

Why These 7 NFL Receivers Do Pilates

Why These 7 NFL Receivers Do Pilates

This Full-Body Workout Has Everything You Need

This Full-Body Workout Has Everything You Need

You Can't Do It All in the Weight Room

You Can't Do It All in the Weight Room

Why All Athletes Should Do Soft Tissue Work

Why All Athletes Should Do Soft Tissue Work

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

Challenge Yourself With These Balance-Boosting Plank Exercises

Challenge Yourself With These Balance-Boosting Plank Exercises

How to Time Training Peaks to Be Your Best When It Matters Most

How to Time Training Peaks to Be Your Best When It Matters Most

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

Kobe Bryant's 5 Most Beastly Moments in the Gym

Kobe Bryant's 5 Most Beastly Moments in the Gym

3 Keys to Successful Off-Season Training

3 Keys to Successful Off-Season Training

3 Great Ways to Reduce Delayed Onset Muscle Soreness

3 Great Ways to Reduce Delayed Onset Muscle Soreness

WATCH: A. J. Green and Justin Houston Pushing a Truck

WATCH: A. J. Green and Justin Houston Pushing a Truck

WATCH: Torrey Smith and the Human Hammer Pull-Down

WATCH: Torrey Smith and the Human Hammer Pull-Down

13 Things You Should Do Before You Start Training This Summer

13 Things You Should Do Before You Start Training This Summer

LeBron vs. Steph: Who Trains Harder?

LeBron vs. Steph: Who Trains Harder?

SURVIVING SEALFIT: How Not to Hurt Yourself (Like I Did)

SURVIVING SEALFIT: How Not to Hurt Yourself (Like I Did)

Michael Bamiro's Big Breakthrough

Michael Bamiro's Big Breakthrough

YardBarker