The Top 7 Best Soccer Conditioning Drills
Elite soccer conditioning is one of the most important aspects of the game that will allow players to active high performance. The beautiful game is one of the most physically and mentally demanding sports that requires constant changes in speed, quick shifts in direction, and relentless effort to cover empty spaces.
To succeed in soccer, players must develop not only their soccer skills, such as ball control, but also their stamina and fitness. For any soccer player looking to dominate on the field, using the best soccer conditioning drills is key to achieving elite soccer fitness and getting into soccer shape.
By using these well-designed soccer conditioning drills, along with consistent team training and taking care of the right things on and off the field, players can build the endurance, agility, and power needed to perform at high level for an entire game. In this post, I’ll explore the best soccer fitness drills to help players of any age bracket, skill level, or position get into their best shape.
Best Soccer Conditioning Drills
Before I go over the best soccer conditioning drills on this list, it is important to know that soccer is a game that requires both mental and physical conditioning. You need the physical conditioning to be able to run for 90 minutes without getting tired, but you also need mental conditioning to be able to think properly and make good decisions for the entire length of the game.
Small-Sided Games
Small-sided games are the best form of conditioning for soccer because they mimic real-game scenarios, engaging both physical and mental stamina. Coaches can divide players into two or more teams to build fitness while sharpening decision-making and teamwork.
This form of training best replicates the full-field game because of the conditioning and decision making involved. Small sided games have many variations such as those you would do in team training as well as futsal and pickup games.
Sprint/Jog Around the Soccer Field
This next classic fitness drill involves alternating between sprinting and jogging around the soccer field. Start by jogging one side of the field, for example the sidelines, and once you get to the goal-line sprint until you reach the other sideline. Repeat this for a certain number of laps around the field or for a certain amount of time.
Pain Shuttles (Shuttle Runs/Suicide Runs)
Pain shuttles are another classic conditioning drill that involve sprinting between cones placed at increasing distances. Players perform this conditioning drill by touching each cone and returning to the starting signal every time, boosting both speed and stamina.
Short Races
If you’re with a team or with a group of players, one way to help make conditioning drills more fun is by making competitions. For example, you can set up short races involving two players competing to a designated point, such as the second cone or end line. These drills improve explosive power and simulate challenges against the other team in the heat of a soccer game.
Beep Test
One of the most common soccer conditioning tests in the United States is the beep test, which pushes players to sprint between two cones before the beep. As a player progresses through the test, the intervals shorten and players must adapt, by sprinting faster towards the cone and making the most out of their shortened recovery time.
Hill Sprints
The next conditioning drill on this list involves finding a hill, mountain, or slope and performing hill sprints. Hill sprints are perfect for developing explosive power and conditioning and for this drill, players can jog down the hill for active recovery and sprint up to get their conditioning in.
Light Boxer’s Jog/Walk
The last exercise on this list is something that a lot of people might say is useless as a soccer player, and that is going on long light jogs or walks that are at least 30 minutes. The point of this is to build your aerobic capacity by engaging in low-intensity, steady-state exercise that enhances your endurance over time.
While soccer often requires bursts of intense effort, having a solid aerobic base allows players to recover quickly between sprints, maintain a high level of performance throughout the entire game, and improve overall stamina. Long light jogs or walks help to strengthen the heart and lungs, ensuring that players can sustain their energy levels and remain effective on the field, even in the later stages of the match.
Summary
To summarize, there are many different ways to improve your fitness as a soccer player, and each type of conditioning drill plays a crucial role in building the stamina, strength, and agility needed for the game. From high-intensity drills like pain shuttles and hill sprints to endurance-building exercises like long light jogs, every drill contributes to enhancing your overall performance.
In this blog post I went over some of the best soccer conditioning drills to give you ideas for what exercises to incorporate into your training routine.
Frequently Asked Questions
How far do soccer players run in a game?
Soccer players can run anywhere from 7 to 9 miles depending on their position.
How do you train for conditioning in soccer?
To condition yourself for soccer it is important to train consistently with a team, use the conditioning drills on this list, as well as take care of every other part of your life that affects performance such as-
- Optimizing your sleep, nutrition, hydration, and supplementation daily
- Using natural recovery techniques
- Improving Mitochondrial Function
- Limiting EMF exposure
- Embracing nature
- Staying injury-free
How do you recover quickly from soccer workouts?
To recover quicker from soccer workouts you have to improve your cardiovascular health, by using the drills on this list, as well as improve how fast your body recovers naturally by fixing every part of your life that impacts performance, which includes the things mentioned above.
