Soccer Fitness Training Drills

December 26, 2017

If you want to reach the level of fatigue resistance required for a professional soccer player, you have to be ready for a high-intensity soccer training routine that will overload your energy production systems.

Soccer players benefit from all forms of exercise programs since they need aerobic training to play a full game and anaerobic training to be able to handle intense sprints. For optimal results, you should check the intensity levels you are achieving from time to time by measuring your heart rate right after exercising. This will show you your current level of fitness. 

Soccer Fitness Training

Types Of Soccer Fitness Drills

Soccer is very physically demanding, so in order to prevent the adverse effects of fatigue, you’ll need a soccer-specific conditioning regimen that revolves around scientific facts and not the “puke index” a.k.a. “run ’em ’till they throw up.” This is why we recommend the implementation of the following types of exercises: 

Continuous Running

The point of continuous running is to maintain your heart rate above your training threshold in order to achieve adaptation. This training method will stress your aerobic energy system and build and maintain your aerobic fitness during the off-season. It’s also beneficial in the pre-season but should be replaced with other methods during the in-season. 

Acceleration Running

Acceleration Running

Acceleration running will improve your overall speed and endurance. It revolves around the gradual increase of pace. You’ll start with a walk, proceed to a jog, then to a stride, and finally, to a sprint before you end it with a recovery walk. Note that each section should take place over the same distance. You can apply overload by decreasing the time of each run or increasing the number of repetitions. 

Interval Training

Interval training is most likely the best training method for soccer players since it conditions both the aerobic and anaerobic energy systems. The training consists of pretty intense rounds of exercise, alternated with relief periods. The said relief periods allow a soccer player to do a lot more work at high intensity before fatigue kicks in than with other methods.