The In-Season Soccer Strength and Conditioning Program | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The In-Season Soccer Strength and Conditioning Program

April 3, 2013 | John Cissik

Must See Soccer Videos

During soccer season, you have to find a way to maintain fitness while factoring in games and travel. If you fail to do this, your game will suffer and you may be at risk for an injury. (Learn more about in-season training.)

Your goal should be to train at least twice a week. Anything less and you will be unable to maintain your muscle mass or strength. Your first soccer strength training session should be with heavy weight to maintain muscle mass, and the second should focus on total-body movements.

In addition, you should do one speed and agility session per week. Use your speed workout to work on specific weaknesses. Conditioning is not necessary outside of practice unless sufficient time allows.

In-Season Soccer Workouts

Monday: Heavy Strength Workout 

Do this the day before the first game of the week. The intensity is high, but the volume is light, so it doesn't impact your performance.

Tuesday: Game 

Wednesday: Full-Body Workout

This lighter session should take place the day after the first game, allowing for some recovery before the second game.

  • Hang Clean - 3x4 at 70% (at knees)
  • Hang Clean Pulls - 3x4 at 70% + Vertical Jumps x 5
  • Front Squats - 3x4 at 70% + Squat Jumps x 5
  • Dumbbell Bench Press - 3x4-8 + Medicine Ball Chest Pass x 5
  • Pull-Ups - 3xMax + Med Ball Reverse Toss x 5

Thursday: Speed and Agility Workout

This workout should be performed between your second strength training session and your second game to allow full recovery.

  • Speed/agility technique drills (10-15 minutes)
  • Sprints - 5x40 meters
  • Bounds - 3x20 meters
  • Pattern Running x 3-5 each
  • Run at a 45-degree angle for 10 meters, then turn to the left (or right) and sprint for 5 meters
  • Backpedal, Turn and Sprint - 5 meters
  • Zigzags - 10 meters

Friday: Game

Saturday: Conditioning Workout 

Each sprint is given in meters. The number in parenthesis represents the amount of rest in seconds before performing the next sprint.

  • 1x20 (10)
  • 1x40 (20)
  • 1x60 (30)
  • 1x80 (40)
  • 2x100 (60)
  • 1x80 (40)
  • 1x60 (30)
  • 1x40 (20)
  • 1x20

Sunday: Rest

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
Must See
Roy Hibbert 540 lbs Deadlift
Views: 1,551,057
Perfect Dwyane Wade's Signature Euro Step
Views: 1,306,845
Brandon Jennings: "Always Improve"
Views: 2,617,736

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,991
Path to the Pros 2015: Devin Smith Views: 29,436
Blake Griffin Interview and Cover Shoot Views: 574,276
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

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,582
Drew Brees Will Not Be Denied
Views: 7,872,125
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

Build Bulletproof Chest Strength With This Unconventional Method

Myth: bench is all chest. It's only for bodybuilders. Powerlifters know that chest strength is built when involving the lats. Both powerlifters and...

Train Like a Pro: Peyton Manning's Core Workout

Todd Durkin's Complete Football Strength Training Program

3 Tips to Blast Through Training Plateaus

How to Improve Shoulder Strength and Flexibility

What Happens When You Do The Same Exercise Every Day?

The 3-Minute Total Arm Pump

3 Keys to Better Softball Workouts

How Strength Training Changed Rory McIlroy's Game

Build Awesome Arms With This 15-Minute Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

4 Simple Golf Core Exercises to Increase Your Driving Distance

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Putting Together an Off-Season Workout for Point Guards

Use Eccentric Lifts to Increase Size and Strength

Prevent ACL Injuries With This Exercise

Get a Full-Body Workout With Just 2 Exercises

3 Simple Strategies for a Better Workout

7 Farmer's Walk Variations for Improved Core Strength

Train Like a Pro: Damian Lillard's Basketball Core Workout

5 Ways to Get a Higher Vertical Jump

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

When Not to Try Unstable Hockey Training

Build Wrestling Strength With the Gable Lock Isometric Hold

The Top 10 Mistakes Athletes Make in the Weight Room

Prevent Volleyball Shoulder Injuries With These Exercises

Abby Wambach's Soccer Power Workout

3 Habits of Highly Successful Coaches

Evan Longoria's Off-Season Strength and Resistance Workout

Save Your Shoulders With These Barbell Landmine Exercises

Posterior Chain Fixes to Improve Your Game

The Best Lower-Body Landmine Exercises

3 Keys to In-Season Baseball Training

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

4 Exercises From NFL Players to Build True Game Speed

3 Tricks for a Stronger Front Squat

Todd Durkin

Can You Survive This Insane 100-Rep Push-Up Challenge?

Jump Higher After a Month With These 3 Exercises

12-Week Resistance Band and Chain Workout

Build Max Power With These Pulling Exercises

Grab a Broom for This Fast-Paced, Full-Body Workout

6 Gym Machines That Are Actually Worth Your Time

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

5 Quick Workout Fixes for Faster Muscle Growth

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Increase Your Explosiveness with the Power Curl