Professional Soccer Training Routines

Professional soccer is a sport that requires ongoing training in several areas and needs to be conducted throughout the year, not just during the soccer season. Since the requirements are different than for other sports, soccer requires its own distinct training routine.

  1. Stamina

    • Stamina for soccer is best developed through interval training, which consists of performing cardiovascular exercise in short, intensive bursts such as sprinting. This should be started gradually, with the intensity level increasing over time.

    Speed

    • Speed and power training should be incorporated later in the training program. This will involve running in long intervals and should include skipping and jumping to develop explosiveness.

    Strength

    • Strength training, such as weightlifting, should be increased over a 12-week period. At that point, the training should gradually decrease as the soccer season approaches.

    Flexibility

    • Flexibility exercises like stretching should continue throughout the training program. Proper stretching can help reduce the risk of certain injuries like muscle pulls and tears.

    Soccer Skills

    • Soccer-specific skills should be practiced at least four times a week, with the type of drills performed related to one's specific position.