Competition season has already begun with preseason games and tests but some athletes still aren’t ready. Soccer players know that they need to run, but there are other important components to consider. Especially for those in higher competition levels, including the college and pros. Overall body strength and conditioning is very important at this stage. Want to know how to accelerate your preseason fitness even more? Note: This post contains some affiliate links for your convenience. Click here to read my full disclosure policy.
Finding what you need most
Everyone is different. Therefore, you have to find what your strengths and weaknesses.
Some players need to work on longer runs, while others need short sprints.
For players who are a little heavier than your playing weight, it’s good to jog a half mile after your training or workout. When your body is already fatigued, the extra slower paced running is helpful to lose weight.
If you’re a dibbler, add in some sprints and turning with the ball. It’s one thing to dribble when you’re fresh, it’s another when tired.
To build stamina you have to push yourself.
In addition, make sure your workouts are different. Don’t only do 20 minute jogs or 100 yards sprints. Mix it up so that you’re doing everything that mimics a game.
Can you pass a EPL fitness test?
At the highest levels, fitness is a must.
College vs Pro
- Pros practically play games 9-11 months out of the year.
- College only has a 3 month NCAA season. Spring doesn’t offer many games. Summer is a 2-3 month off-season, away from the team.
Therefore, the players need to keep things balanced with rest & training to prevent injuries.
Premier League [Average] ↙️
- Sprints [10 Meters is 1.18 secs, 20 M 3.15, 30 M 4.12] Note: 30 meters is about 33 yards.
- 5-0-5 / change of direction [2.2 secs]
- Beep test [13.9]
- Plank test [2 minutes]
- Push ups [47 nonstop]
- Vertical jump [40 cm]
Ages 13-18
How much you run and workout should depend on your current schedule.
There are 2 groups:
- Kids who are already game fit from being on a team don’t need much fitness. Maintenance is more needed, to prevent injury.
- Others might be coming off injury or from taking a year or so off.
How to get in shape [30 days]
- Workout 5 days out of 7
- Day 1 jog 20 minutes
- Day 2 jog 25 minutes, with a 30 second sprint every 3 minutes.
- Day 3 beep test / pacer / shuttles
- Day 4 sprints [ten 100 yard sprints]
- Day 5 jog 25 minutes, with a 30 second sprint every 3 minutes.
Beep/Pacer test ⬇️
20 yard distance running back and forth before the BEEP. Most kids this age can’t go more than 3 minutes.
In addition to your workouts, try to play pick-up soccer 1 or 2 days a week.
Proper hydration to accelerate your preseason fitness
I truly think most parents would be shocked by how under-hydrated their kids are before they even step on the field for training, much less for a game.
Quite often, players want to rely on sports drinks to fix their hydration needs.
Most sports hydration should come for kids consuming the proper amount of water throughout their day and before their practice / training / games.
Sports drinks serve their purpose and are especially necessary in the high heat extremes.
Although, they will not be able to do their job if the tank is completely depleted.
One suggestion for marking water is to take a 1-gallon jug and mark where the water should be consumed throughout the day
[click here to see an example of this on this Pinterest page].
Food consumption and timing
- Fuel Your Body With Healthy Foods:
Avoid the fried stuff and go for pastas, whole grains, complex carbohydrates, proteins, and fruits and vegetables.
These may seem obvious, but it always helps to be reminded.
Example plate: Grilled or baked chicken, salad, any vegetables & fruit along with rice or pasta.
For dessert try this Blueberry Muffin recipe
- Eating At The Right Times Is Key:
Get a good breakfast and lunch to fuel your day.
With dinner – don’t eat too late…
For instance, try to have at least 4 hours of staying somewhat active before going to bed after dinner.
Don’t eat and then go lay down the rest of the night.
Your body needs time to digest.
Accelerate your preseason fitness with bungee and ball
When you’re training with the ball add in time with the bungee.
This will help build the muscle fibers to give you speed and endurance.
Notice in the video above ↗️ that Emma [college player] did the bungee for about 5-10 seconds.
After that, she released to receive the pass before dribbling and getting 2 shots on goal.
Bungees are fun too!
Strength training with weights
Now my ex-teammates and coaches will be the first to tell you that I never enjoyed strength training – in part because I was naturally strong and could out-weight & muscle most competitors.
However, this [being naturally strong] was somewhat to my detriment as a professional player.
Knowing what I know now, I would have done squats, wall sits and other body weight training 3 times per week to help prevent injuries.
I am still not a fan of heavy lifting but proper training serves its purpose to strengthen, support and protect the muscles, joints and bones.
Starter Notes:
- DB: dumbbells
- BW: body weight
- If you use a box it should be where your knees are not much lower than 90° when you sit down and when you step up.
- On the BW or machines it should be a weight that you can finish the reps but if too easy go up.
- On BW just add DB
- Also this will take more than 30 minutes your first time as you’re figuring out the routine but quickly you will know what to do and will get it done in 30 minutes or less.
- Move quickly and only break when it says break!
Exercise ————–weight —-reps
Warm up elliptical 10 min
- Box [or bench] squat -BW-40
- Box [or bench] step-up -BW-20per leg
- Bench push-up -BW – 20
- Bench dips–BW –20
1 min break
- Stair stepper 2 min
- Push-ups 20-30 [can be modified to knees]
- Stair stepper 2 min
- DB lunges [long step–knee doesn’t pass over toes] BW—30
- Stair stepper 2 min
- DB bicep curl [elbows forward]
1 min break
Bike 10 min
Approximately 30 minute workout!
Healthy and quick strength training
This is meant to be very short and basic and to keep you moving!:)
These are cardiac and strength-training exercises that shouldn’t hurt your knees but still work your legs.
I am not there to see you and see how hard you need to be pushed or if you need to back off…
So pay attention to your body!
If you can’t catch your breath, slow down; if you can talk freely speed up!
Most of these are body weight-based and you can progress to holding dumbbells and adding more weight later.
Although, these assume you are out of shape and that you don’t want to injure yourself before you even really get started.
Click here for 7 tips on body weight training.
Running will accelerate your preseason fitness
Running doesn’t mean completing a marathon on your first day out.
Start with a quarter mile but commit to running a mile per session within 1 months’ time.
Once you are running with teammates and your coach asks for more you’ll have camaraderie and commiseration to get you through.
Learn what is too much fitness
Some of the stories in youth soccer are SHOCKING!
One Summer a U11 girls team had to run 9 miles [all at once/one day].
The pros don’t even run that much!
There’s another team U10-11 who had to do 3-a-days for a week.
One session was treading water, the 2nd was running sand hills and the 3rd was soccer!
This is WAY TOO MUCH!
Almost just as bad was the poor parents thought it was a great idea.
Youth players don’t need all of this crazy fitness.
Practices should be mostly with a ball.
Fitness can and should be mostly with a ball too.
Let’s remember that kids need to improve technically… This is soccer/football – not the navy seals.
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