D.C. United's Flag Progression

Get better at the sports you play and the life you lead at STACK. Improve your training, nutrition and lifestyle with daily

To perform at a high level for the duration of a game, soccer players need to be in shape. According to Brian Goodstein, strength and conditioning coach for D.C. United, sport-specific conditioning during pre-season is critical.

"Soccer is an aerobic, endurance-based sport," Goodstein says. "If you don't prepare for the demands, you won't be a good soccer player. We use interval runs to condition in the pre-season, because they mimic the starting, stopping and jogging the game entails."

Goodstein puts United through Six Flags once a week in the pre-season. Make sure you rest a full two minutes after each progression.

Read More >>

To perform at a high level for the duration of a game, soccer players need to be in shape. According to Brian Goodstein, strength and conditioning coach for D.C. United, sport-specific conditioning during pre-season is critical.

"Soccer is an aerobic, endurance-based sport," Goodstein says. "If you don't prepare for the demands, you won't be a good soccer player. We use interval runs to condition in the pre-season, because they mimic the starting, stopping and jogging the game entails."

Goodstein puts United through Six Flags once a week in the pre-season. Make sure you rest a full two minutes after each progression.

Six Flags [See diagram]

50-yard

  • Sprint from Flag 1 to 2
  • Jog from 2 to 3
  • Sprint from 3 to 4
  • Jog from 4 to 5
  • Sprint from 5 to 6
  • Jog from 6 to 1
  • Rest two minutes; repeat

100-yard

  • Sprint from Flag 1 to 3
  • Jog from 3 to 4
  • Sprint from 4 to 6
  • Jog from 6 to 1
  • Rest two minutes; repeat

150-yard

  • Sprint through flags from 1 to 4
  • Jog from 4 to 6
  • Walk from 6 to 1
  • Rest two minutes; repeat

200-yard

  • Sprint through flags from 1 to 5
  • Jog from 5 to 6
  • Walk from 6 to 1
  • Rest two minutes; repeat

250-yard

  • Sprint through flags from 1 to 6
  • Walk from 6 to 1
  • Rest two minutes; repeat

Goodstein's Keys: Perform the drill on grass, wearing your soccer cleats // This drill is hard, so make sure you stay relaxed, keep breathing and use your arms to help you move // Take advantage of your rest time by stretching and drinking water


Photo Credit: Getty Images // Thinkstock