How to Get Fit for Soccer Season

Soccer is a demanding sport that requires fitness, strength and skill. Players must be able to run, sprint and jog while controlling a soccer ball with their feet. Players can run around 6 to 7 miles per game, and must develop strength in their legs and the rest of their bodies as well ,since contact with other players is common throughout the course of a match. Endurance training, in addition to practicing soccer drills, will help get a player fit for soccer season.

Things You'll Need

  • Gym access
  • Rings or hula hoops
  • Plyometric squares
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Instructions

    • 1

      Build muscle strength in non-dominant areas during the off-season to prepare for peak performance during the soccer season. Strengthen core muscle groups in the abdominal, trunk and lower back areas with weight machine circuits at a local fitness center, or at your school or club's gym. Work these areas out three to four times per week, performing at least three sets of 12 to 15 repetitions in each set. Include general cardiovascular training of running 3 to 5 miles four to six times each week. Include sprints in your workouts.

    • 2

      Switch your training from building strength to adding explosive power, particularly in your legs, with plyometric training starting four to six weeks before your soccer season begins, . Execute a box drill with rings by standing with your feet shoulders' width apart and jumping in and out of four rings placed next to each other in a square pattern. Jump from the first ring forward to the second, then left to the third, back to the fourth and right to the first. Repeat for a period of time, like 10 minutes, or number of repetitions (12 to 15). Practice stepping off a plyometrics box to the ground, landing on both feet; allow one second to pass and then jump up as high as you can, reaching upwards with both hands. Increase the height of the box as you gain experience with the technique. Perform sets of 12 to 15 jumps.

      Increase running to 5 to 8 miles each day and incorporate sprints after every run.

    • 3

      Maintain the strength you gained during the off-season by continuing to run, lift weights and complete circuit training once soccer season begins. Arrange your workouts in six-to-eight week cycles with lighter weights and shorter runs at the beginning of each cycle. and progressing towards heavier weights and longer runs at the end of each cycle.

      Perform skill drills continuously throughout the off-season and during the season, being careful to attend all team practices, workout sessions and games and to follow the advice and direction of your coach(es).