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base programs
season programs
speed programs
programs
The programs I've developed are available for coaches and players that I'm working with but can be used as guides by coaches or players to help provide conditioning sessions for soccer players. The programs are based upon my experience and research on soccer conditioning and are intended as guides to provide ideas and examples to coaches and players. Care should be taken at all times when training and if in doubt about any training matter consult your coach and physician.
A lot of coaches say that all training should be done with the ball, even fitness training. However, this relies on the players ball skills being good enough to be able to work hard on conditoning. If he or she struggles to control the ball, they will not get the conditioning they need from the session.
I believe that conditioning and speed sessions should be done either as a session on their own, or as a dedicated part of the soccer session and should not be done with the ball. Younger players (10s, 11s and 12s) can incorporate general conditioning as part of normal soccer game play sessions, but older players (under 13s and up) should start to treat conditioning and speed sessions as an important part of their general soccer training.
The conditioning sessions concentrate on three specific areas:
For definitions of these terms, have a look at the fitness page.
A lot of anaerobic and speed sessions will often take place at the start of team sessions, and it is important that players continue their aerobic training sessions on their own. These aerobic sessions are required to maintain endurance and can be carried out on the days between team sessions. This is important for older players 13+ to continue these sessions. It is not practical or recommended for younger players to go running on their own, but one day a week, maybe with a friend and with supervision, an aerobic session on grass would be very beneficial. For older players 15+ I recommend, one aerobic session, one anaerobic session, plus their team sessions. Adult players, especially those playing at a higher level, will often train twice a day, one conditioning session plus one ball work session or team session. With younger players, still at school, this is not practical nor advised unless under strict supervision for those playing at an elite level.
If unwell then wait at least 48 hours after symptons go away before attempting any hard physical activity. Also, if injured then do not attempt any session.
If in doubt consult your team coach or fitness coach.
These sessions are designed primarily for players under 13 and up, for younger players, contact your team coach or fitness coach for programs adapted for younger players.