Endurance Training for Soccer

Soccer demands agility, flexibility, speed, leg strength and good reflexes. It also requires a great deal of endurance, especially for the midfielders who are expected to contribute both offensively and defensively. According to Soccer-Fans-Info.com, the average player covers six miles during a 90-minute match. Players train to run consistently in normal playing circumstances as well as in rain, snow and cold and windy conditions.

  1. Stretching and Calisthenics

    • Players stretch to make their muscles more flexible, to prevent injury and to condition them for extended sessions of running and quick leg movements that are necessary for handling the ball and playing defense. Calisthenics such as jumping jacks, pushups, situps and leg raises increase cardiovascular fitness while building leg, arm and stomach muscles.

    Running with the Ball

    • Coaches want all players, goalies included, to get as many touches as possible during a training session. Players often dribble a ball during short warm-up jogs at the start of practice. Another drill tests their ability to touch their toes to the ball at a rapid pace; this taxes the leg muscles while improving foot speed and the player's ability to continue moving for an extended period without getting winded.

    Sprints

    • Sprints are often performed at the end of a practice, though a series short sprints helps players warm up a few minutes before the match. Players can work on improving both their speed and performance by sprinting from one touch line to midfield, then turning around and sprinting back to the touch line. Over the course of a season, coaches can determine if a player has improved his speed and endurance based on how many other players he finishes behind at the end of the drill.

    Long-Distance Runs

    • Long-distance runs challenge players to pace themselves as their lungs, legs and heart get a workout. At the beginning of a season, long-distance runs with or without soccer balls will make up a significant chunk of training time. Coaches usually scale back the amount of running in favor of skill drills and scrimmages as players become more fit.

    Change-of-Pace Drills

    • Players must hone their ability to run at a steady pace and change to a sprint within a split second. This is required when a ball is played through the opponent's defense for an attacking forward, or if a defender needs to slide over and catch up to an opposing forward who got past other defenders. In one training mechanism, known as "Indian Fire Drills," the players line up single-file and run at a steady pace around the perimeter of the field. When the coach blows the whistle, the player at the end of the line sprints to the front of the line before resuming the steady pace.