7 Pro Soccer Fitness Training Workouts - Soccer Drills and Skills | AwesomeSoccerDrills.com

7 Pro Soccer Fitness Training Workouts

Pinterest

Soccer is a game of short burst pushing the body to push and recover all game long.

The following workouts do just that, pro soccer fitness training at its finest.

As always proper warm-ups are to be done before each workout to maximize effectiveness and prevent injury, especially when doing them several times a week.

I recommend a minimum of 15 minute warm up of anything of your choice really before doing any of these soccer fitness tests. My personal favorite warm up, as many soccer players is throwing my ipod on and juggling a ball and running with it in a small area until you have a good sweat going. Then the fun begins.

Shuttle Run

This Shuttle run may be the most effective fitness workout for any player because of its soccer specificity. Pay attention this one is going to have you hurting after and pay out the most dividends for you.

You’ll need a stopwatch of some sort on you for this to make sure you do it right.

-Set up 2 cones 22yds apart

-Start at one cone, run 22yds and back to the cone you started from. (there and back 3 times, or 6 sprints until you end up where you started from, this is considered 1 rep)

-Each rep (6 sprints) should be completed in under 30 seconds. (If you finish early you have extra time to rest)

-You then have 30 seconds rest and you go again.

-5 reps of this is ONE SET (30 sprints with rests)

-Rest in between sets is 2:30 min and you will be doing 3 sets of this.

Things to remember: Gradually as this becomes easier you will not change anything of the test except the distance of the cones. So for example you start at 22yds, do it for two weeks 2 times a week on top of your regular soccer training then switch it to 23yds or 22.5yds after you’re comfortable. When you start to actually see and feel your length go up then you’ll start see the true progress of your soccer fitness.

15/30/15

Set-up an area that is 15yds and 30yds apart using cones/markers.

15yds ————————————————————–→ 30yds

This Speed Endurance Drill is designed to be ran at 75-85% Maximum Effort. This is a 3-part activity designed to be completed at one time. Soccer fitness training is all about the details so follow this closely for best results.

Activity: Complete 20 x 15yd runs with 20 seconds of rest between reps. REST for 2mins and move on to next activity = 30yds.

What to do: Run 15yds – decelerate(slow down) – turn, rest (20secs) and repeat.

Activity: Complete14 x 30yd runs with 30 seconds rest between reps. REST for 2mins and move on to next activity = 15yds.

What to do: Run 30yds – decelerate(slow down) – turn, rest (30secs) and repeat.

Activity: Complete 20 x 15yd runs with 20 seconds of rest between reps. REST and RECOVER. Exercise finished!

What to do: Run 15yds – decelerate(slow down) – turn, rest and repeat.

Suicide 50

Set-up 6 cones/markers 10yds apart finishing at 50yds.

Start 10yds 20yds 30yds 40yds 50yds

Sequence:

Sprint 10yds and back to start, turn, run 20yds and back, 30yds and back, 40yds and back, 50yds and back =300m

Complete 4 x 300yd runs with 2mins rest/recovery between reps.

Up and back

This exercise will be performed and completed in conjunction with the Suicide 50 exercise. Use only the pre-set 10yd and 20yd cones for this particular soccer fitness training workout.

Start 10yds ————————→ 20yds

Sequence:

Sprint 10yds then backpedal (run backwards) to start

Sprint 20yds then backpedal to start, (x 4) = 1 Set

Complete 4 Sets (of 4 runs) with 2mins rest/recovery between sets.

 

More:  The Daily 7 Minute Footwork Drills You Can Do Anywhere

Ladder 1

Ideally perform this exercise on a track:

Run 100m between 13 – 17 seconds; Rest 1 minute

Run 200m between 27 – 33 seconds; Rest 2 minutes

Run 300m between 44 – 50 seconds; Rest 3 minutes

Run 400m between 59 – 71 seconds; Rest 4 minutes

Run 300m between 44 – 50 seconds; Rest 3 minutes

Run 200m between 27 – 33 seconds; Rest 2 minutes

Run 100m between 13 – 17 seconds; Finished

Ladder 2

Ideally perform this exercise on a track:

Run 100m between 12 – 15 seconds; Rest 1 minute

Run 200m between 25 – 31 seconds; Rest 1:45 minutes

Run 300m between 40 – 45 seconds; Rest 2 minutes

Run 400m between 55 – 67 seconds; Rest 2:30 minutes

Run 300m between 40 – 45 seconds; Rest 2 minutes

Run 200m between 25 – 31 seconds; Rest 1:45 minutes

Run 100m between 12 – 15 seconds; Finished

More: 5 Post Game Recovery Tricks for Feeling More Energetic

Fast and Furious

Ideally perform this exercise on a track. Alternatively, use any flat surface of at least 100yds.

Set-up a cone/marker at 20yds, 40yds, 60yds and 100yds.

Sequence:

6 x 100yd sprints (max effort) with 2 minutes rest/recovery between reps.

8 x 60yd sprints (max effort) with 1 minute rest between reps.

10 x 40yd sprints (max effort) with 50 seconds rest between reps.

15 x 20yd sprints (max effort)

Soccer fitness training is the basis on which your game sits on. Being fit in soccer is half the battle.

 

Source: http://www.soccer-training-methods.com/

 

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *

Email
Print