Conditioning for soccer follows much of the same template as strength training: there is a method of progression that needs to be followed in order to properly prepare the athlete for competition. Naturally, the initial phase involves building a base of conditioning. However, we are not recommending miles and miles of long, slow running to build up this base. This idea is out of date and detrimental to the development of a powerful and explosive player! Instead, we build the base with tempo runs.

Let me explain: tempo runs are a great method of building that base conditioning level without the disadvantages of long, slow (aerobic) cardio. A great way to implement tempo work is to go to a soccer field, run the length and then walk or jog the width for recovery. Now, keep in mind this is conditioning work, not speed work, so when running the length work at 75-80% effort. Walk the baseline and run the next length. Start at 8 lengths and add another length each week (once around the whole field = 2 lengths).

Just doing tempo runs or linear (straight ahead) interval training is not enough to prepare the soccer player for competition. Soccer, obviously, is not a sport made up of a bunch of single straight ahead sprints followed by a rest. In soccer, players must run and change direction as well. The next phase of conditioning, therefore, needs to incorporate change of direction. With change of direction training we get a much greater muscular demand due to multiple decelerations and accelerations which result in a greater stress to the energy systems being used.

Change of direction training can be performed in a shuttle type fashion for 150 – 300 metres on a course that is at least 25 metres long (the shorter the course, the more demanding it will be, as there are more changes in direction). Basically, the player runs back and forth, changing direction at each end until they have achieved the total desired distance. Another common variation that can be used is suicides. In the first week of this phase begin with 5 sets of 150 metres.

A few reminders: the purpose of conditioning in soccer is to make the body capable of performing at a high level for the entire duration of a match, not to create players that can run the longest straight ahead distance before getting tired. Also, improving one’s conditioning isn’t something that takes many months to do; it is a relatively quick adaptation process (~2 months), after that reducing the volume of conditioning work to maintain the gains during the season becomes the most effective course of action.

Chris Brown, NSCA-CPT

SST Strength Coach