D.C. United’s Flag Progression
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
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D.C. United’s Flag Progression
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