Soccer is perhaps the most demanding of all sports.
In the modern game (at any level) soccer training and conditioning is essential. Few sports are played on as large a playing field, lasting as long and without regular rest periods.
Players cover 8-12km during a match, consisting of 24% walking, 36% jogging, 20% coursing, 11% sprinting, 7% moving backwards and 2% moving whilst in possession of the ball (1).
Soccer players posses excellent endurance with VO2max reported to range between 55 and 70 ml/kg/min in elite performers. The game is played at an average intensity close to the lactate threshold - approximately 80-90% of maximum heart rate.
How important is the correct type of endurance training in soccer?
The greater a player's aerobic capacity, the more ground they cover during a typical game. Additionally, improved endurance also increases the number of sprints completed in a game . By improving the VO2max of youth soccer players by 11% over an 8 week period, a 20% increase in total distance covered during competitive match play was manifested, along with a 23% increase in involvements with the ball and a 100% increase in the number of sprints performed by each player.
What about other forms of conditioning?
Strength training now plays a major role in soccer. However, simply lifting weights with the traditional "3 sets of 10 repetitions" approach is not an efficient way to spend training time. Soccer requires a balance of explosive power and muscular endurance. Some players may benefit from increasing their lean mass but even they should focus on converting much of their strength into soccer-specific power.
Strength training for soccer also helps to correct muscle imbalances. Soccer players in particualr are prone to developing overly strong quadriceps in relation to their hamstrings and a well-formed strength plan can address this and prevent future injury.
The articles below cover all the important forms of soccer training and conditioning. Strength and endurance training is covered in-depth as well as sample speed and agility sessions, flexibility training and warming up and cooling down...
Speed is a necessary element for today's competing athlete. As a strength and conditioning specialist I have trained athletes as young as 8 years of age and as old as 57! One thing that people have in common is that they don't always want, need, or have the resources of a fully stocked training center available at their fingertips. Because of this the one thing that they all need is knowledge! I have included 2 drills that you can implement that I have pulled as some of the knowledge of training that I have shared with athletes over the years. Check them out and give them a try!
1. Bounds To Sprints: For obvious reasons the only real thing that you will need for either of these 2 drills will be a flat open space. A field, a running track, or well-groomed park will work just fine. To begin, mark off a distance of about 50 yards. Start at the beginning of the marked off runway. After a proper warm-up you will bound with both feet progressing forward for the first 10 yards of the full 50 yard sprint. Make sure that you jump with good height and that there is no lag in your transition between each bound. Progressively bound forward for the marked 10 yards and then immediately break into a sprint for the remaining 50 yards.
2. Alternating Bounds To Sprints: For this drill once again start at the beginning of the 50 yard marked off runway. Of course, make sure that you are warmed up. This drill is a more advanced variation of the first, so make sure that you are very comfortable with bounding in general before attempting this drill. For the first 10 yards you are going to bound off of each leg while alternating them with each bound. These bounds are basically more intense plyometrics that will transition you into the full sprint. After you progress the first 10 yards then break into a full speed sprint for the remaining distance. Both of these drills are great speed drills for you to perform, especially if you want to be resourceful. Practice and watch your explosive velocity develop!