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
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,140
Derrick Rose Explains How He Stays Positive
Views: 4,419,112
Roy Hibbert 540 lbs Deadlift
Views: 1,544,302

Featured Videos

Quest for the Ring: University of Kentucky Views: 224,492
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 26,383
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

More Cool Stuff You'll Like

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

7 Best Lower-Body Strengthening Exercises

Perfect Your Squat Technique With the Unloaded Squat

How NOT to Perform a Pull-Up (With Fixes)

Kyle Lowry's 12-Week All-Star Training Program

7 Strategies for Faster Workout Recovery

3 Tricks for a Stronger Front Squat

12-Week Resistance Band and Chain Workout

7 Ways to Work Out Competitively Without CrossFit

How to Design a Greco-Roman Wrestling Training Program

Prevent ACL Injuries With This Exercise

Dominate Your Bench Test With This Strategy

These 3 Single-Leg Movements Will Improve Your Squat Technique

Master the Lateral Lunge to Improve Your Hockey Stride

4 Exercises to Build True Lacrosse Power

Make Lifts More Challenging With Resistance Bands

Build Max Power With These Pulling Exercises

The Best Single-Leg Exercises for Youth Athletes

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Reach New Training Heights With Resistance Band Exercises

A Better Way to Train Your Core

Never Bench Press With Your Feet in This Position

5 Ways to Get a Higher Vertical Jump

Putting Together an Off-Season Workout for Point Guards

6 Gym Machines That Are Actually Worth Your Time

Use Eccentric Lifts to Increase Size and Strength

4 Deadlift Variations to Increase Your Pull

Increase Your Explosiveness with the Power Curl

Mike Boyle's 5 Tips for More Effective Workouts

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

Improve Soccer Agility with Lateral Strength Exercises

Develop Core Strength for Throwing

7-Exercise Core-Blasting Workout

3 Nordic Hamstring Curl Exercises to Boost Your Performance

How Functional Training Has Overly Complicated Strength Training

7 Farmer's Walk Variations for Improved Core Strength

Posterior Chain Fixes to Improve Your Game

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

4 Simple Golf Core Exercises to Increase Your Driving Distance

10 Ways to Get Stronger With a Sandbag

How Often Should You Vary Your Exercise?

5 Exercises to Develop Soccer Power

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

3 Post-Activation Potentiation Combos for Explosive Strength