Dynamic Soccer Training

Dynamic soccer training consists of a mixture of speed, agility, endurance and control exercises. The best way to train for soccer is to work toward an overall, head-to-toe workout that alternates between cardio and strength training. Soccer is a game of speed, control and conditioning. Cardio enhances speed and agility, while strength training builds endurance. Achieving balance is ideal for a dynamic training schedule.

  1. Speed Training

    • Speed training is important, particularly acceleration. A player must be able to accelerate quickly, especially strikers or forwards trying to beat the opposing team’s defense to the ball. Defenders must also be able to accelerate to catch up to an attacking forward. Acceleration training consists of alternating between short sprints and a light jog. The player sprints for 30 yards, then jogs for 30 yards, completing six sprints and six jogs. Then the player takes a short rest before repeating.

    Agility Training

    • Agility training is the ability to be fast, change direction and stop and start quickly. It improves foot speed and can help soccer players cut in and out or deke an opponent during the game. In agility training, six cones should be set up in a zigzagging line, separated by about 15 yards each. The player will sprint, at top speed, to the first cone, stop quickly, change direction and sprint toward the next cone until the set is complete.

    Endurance Training

    • Endurance training is a factor late in games. One type of endurance training, originating in Sweden, is Fartlek training. Each session lasts 45 minutes and begins with a normal-paced jog for 10 minutes. The player then runs hard for three minutes, followed by a one-minute recovery jog. This is repeated six to eight times and followed by a 10-minute steady-jog cooldown.

    Ball Control Training

    • Ball control helps the player learn to receive the ball, trap it and handle it. Players receive the ball from a pass, a kick, an interception, out of the air, a throw-in or from a goal kick. Players need to stop and trap the ball or else it will be taken away by the opponent. An effective way to practice ball control is with a partner. One player throws the ball in from the sideline. The player on the field practices trapping the ball with his body to gain control. The trapping player repeats the drill 10 times using the side of the foot and then repeats the set using the outside of the foot, the thigh and the chest.

    Goalkeeper Training

    • Keepers must be instinctive and have quick reflexes. If the opponent passes the defense, the keeper is the last player able to prevent a goal. A good drill to help keepers practice saving a goal is to stand on the penalty dot and alternate throwing low shots left then right. The keeper will dive to save the goal, quickly get up and save the ball being thrown to the other side. After low shots are complete, the same drill is done for high shots. Balls will be thrown toward the top left and right corners while the keeper dives to either side to catch the ball or deflect it away from the net.