The best approach for sport conditioning is to carefully consider the physical requirements of the activity and develop training programs that address these areas as effectively and efficiently as possible. Equally important is the need to identify potential injury sites and design exercise protocols that strengthen weak links and reduce the risk of physical problems.
Let's begin with the energy system requirements to successfully compete in this almost constant movement sport that involves high level production from both anaerobic and aerobic energy sources. Soccer is basically a stop and go activity, characterized by repeated sprints and short recovery periods. The sprints, of course, use large amounts of energy from the anaerobic system. However, the short rests and almost continuous running activity (fast-slow combinations) require substantial aerobic energy delivery to the working muscles by means of the cardiovascular system.
Therefore, to be a successful soccer player requires powerful performance from both the anaerobic and aerobic energy systems.
Anaerobic Conditioning
Because simpler is sometimes better when it comes to physical conditioning, I suggest the following basic training program to develop and maintain sprinting ability. All sprints should be performed at maximum speed and with proper form. The key technique factors are to run tall, lift the knees high, drive the arms hard, and sprint from the balls of the feet.
Sprint Training Progression
Phase 1 Progression Distance Repetitions Recovery
50 yards 4x 2 min.
50 yards 6x 2 min.
50 yards 8x 2 min.
50 yards 10x 2 min.
50 yards 10x 90 sec.
Phase 2 Progression Distance Repetitions Recovery
75 yards 6x 90 sec.
75 yards 8x 90 sec.
75 yards 10x 90 sec.
75 yards 10x 1 min.
Phase 3 Progression Distance Repetitions Recovery
100 yards 6x 90 sec.
100 yards 8x 90 sec.
100 yards 8x 1 min.
Variations:
25-50 yards - hopping (one leg to same leg)
25-50 yards - leaping (one leg to other leg)
25-50 years - lateral leaping (one leg to other leg)
Aerobic Conditioning
In order to perform repeated sprints at top speed with little recovery time, it is essential to have a superbly conditioned cardiovascular system. The following training protocols complement the sprint progressions and should be performed on alternate days. The longer runs require lower kneelift, less forceful arm drive, and more full-foot landings. Pace should be moderate to high effort.
Phase 1 Progression
Distance Repetitions Recovery
1/2 mile 2x 6 min.
1/2 mile 2x 5 min.
1/2 mile 2x 4 min.
Phase 2 Progression
Distance Repetitions Recovery
3/4 mile 2x 6 min.
3/4 mile 2x 5 min.
3/4 mile 2x 4 min.
Phase 2 Progression
Distance Repetitions Recovery
1 mile - -
1 1/2 mile - -
2 miles - -
Muscular Conditioning
Training for speed and endurance is critical for high level soccer performance, and should constitute the basis of the conditioning program. However, the ability to kick, punt or throw the soccer ball forcefully is largely dependent upon the player's power production. In simplest terms power is an end result of movement speed and muscle force. The movement speed of kicking, punting and throwing actions can be best improved through technique training and skill practice. However, muscle force can be best increased through a sensible program of progressive resistance exercise. Better known as strength training, both free-weights and machines are effective for enhancing muscle development.
Strength Training Principles
For most practical purposes soccer players should train with adult 75 percent of their maximum resistance. This generally corresponds to a weightload that can be lifted 8 to 12 times in good form. Good form requires controlled lifting and lowering movements, between 4 to 6 seconds per repetition, and full-range movements to develop strength through the entire joint action. It is also essential to train all of the major muscle groups, rather than emphasize specific muscles used most in soccer. This is to ensure muscle balance, which increases overall performance potential and decreases the risk of injuries.
Depending on the equipment available, the following exercises should be appropriate for all soccer players, including goalies. Let's begin with free weight equipment, utilizing both barbells and dumbbells.
Free Weight Training
Exercises Muscle Groups Relevance to Soccer
Barbell Squat Quadriceps
Hamstrings
Glutealp
Sprinting
Kicking
Punting
Barbell Bench Press Pectoralis Major
Front Deltoids
Triceps
Throwing
Goaltending
Dumbbell Bent Row Latissimus Dorsi
Rear Deltoids
Biceps
Throwing
Goaltending
Dumbbell Shoulder Press Deltoids
Triceps
Upper Trapezius
Throwing
Goaltending
Dumbbell Curl Biceps Goaltending
Dumbbell Overhead Extension* Triceps Throwing
Goaltending
Chin Up Latissimus Dorsi
Rear Deltoids
Biceps
Throwing
Goaltending
Bar Dip Pectoralis Major
Front Deltoids
Triceps
Throwing
Goaltending
Trunk Curl/Twist Abdominals All Aspects
Trunk Extension Lower Back All Aspects
*Note: If pulley apparatus is available, the pulldown may be substituted for the dumbbell bent row, and the pressdown may be substituted for the dumbbell overhead extension
Each free weight exercise may be performed for 2 or 3 sets, with about 2 to 3 minutes rest between sets on barbell exercises, and 1 to 2 minutes rest between sets on dumbbell exercises. When 12 repetitions can be completed in all sets of an exercise, the weightload should be increased by about 5 percent.
Machine Training
If you have access to resistance machines, these exercises should provide a more comprehensive training protocol with greater emphasis on the leg, hip and trunk muscles.
Exercises Muscle Groups Relevance to Soccer
Leg Extension Quadriceps Sprinting
Kicking
Punting
Leg Curl Hamstrings Sprinting
Kicking
Punting
Leg Press Quadriceps
Hamstrings
Gluteals
Sprinting
Kicking
Punting
Hip Adduction Hip Adductors Lateral Movement
Kicking
Chest Press Pectoralis Major
Front Deltoids
Triceps
Throwing
Goaltending
Seated Row Latissimus Dorsi
Rear Deltoids
Biceps
Throwing
Goaltending
Shoulder Press Deltoids
Triceps
Upper Trapezius
Throwing
Goaltending
Preacher Curl Biceps Throwing
Goaltending
Preacher Extension Triceps Throwing
Goaltending
Low Back Erector Spinals All Aspects
Abdominal Curl Rectus Abdominis All Aspects
Rotary Torso Obliques All Aspects
4-Way Neck Neck Flexors
Neck Extensors
Heading
Injury Prevention
Machine exercises are typically performed for one set to the point of muscle fatigue. Because successive exercises work different muscle groups, only a brief rest is necessary between exercises. However, if two sets are completed, a 1 to 2 minute recovery period is recommended between sets.
Injury Prevention Exercises
As important as it is to improve soccer performance, conditioning programs for youth should place at least equal emphasis on injury prevention. The first step is to strengthen all of the major muscle groups to ensure balanced musculeskeletal development and to reduce the risk of overuse injuries. The basic strength training programs presented above satisfy this requirement to a large degree. However, due to the rather high injury potential at the ankles (all players) and wrists (goaltenders), the following specific exercises are advisable.
Toe Raise
To strengthen the muscle-tendon attachments that surround the front, inside and outside of the ankles, the best single exercise is the toe raise. Have the athlete sit on a high table with the knee at a right angle and the lower leg hanging vertically. Using a shoestring, loop one end around a 5-pound weight and the other end over the toe area of the athlete's shoe.
Have the player slowly lift the weight a couple inches by dorsi-flexing the ankle (moving the toes towards the shins). One or two sets of 15 repetitions with each leg should be sufficient.
Wrist Roll
This exercise strengthens the muscle-tendon attachments that control wrist movement, and requires a short pipe (or wooden dowel) with a 2-foot section of rope connected and attached to a 5-pound weight on the far end. Have the athlete hold the pipe in both hands with palms facing down. Using the hands alternately, the rope is wrapped around the pipe and the weight
is lifted. When the weight reaches the pipe, the hands are used alternately to slowly lower the weight to full rope's length. These hand actions strengthen the forearm flexor muscles (lifting movements) and the forearm extensor muscles (lowering movements).
Summary
Soccer players can benefit from a comprehensive conditioning program that includes sprinting drills to improve anaerobic energy production, running sessions to increase cardiovascular fitness, and strength training workouts to develop a functional and injury-resistant musculoskeletal system. Because much of the practice time during soccer sessions must be spent learning skills and strategies, the conditioning program should be conducted on a year-round basis with pre-season, in-season and past-season components. Generally speaking, time devoted to fitness enhancement should be longer during the off-season and shorter during the competitive season. The basic training programs presented are merely samples, and should be modified accordingly for each situation, both for teams and individuals.
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