The In-Season Soccer Strength and Conditioning Program

April 3, 2013 | John Cissik

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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...

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