Soccer fitness entails both aerobic and anaerobic conditioning. In aerobic exercise (exercise over a prolonged period of time), the body uses oxygen whereas in anaerobic exercise (a short explosive exercise) the body does not use oxygen.

I have found that INTERVAL training (period of work/period of rest) is an effective way to train players.

Here are some training ideas:

1. Doggies:

Focus: anaerobic/aerobic, change of direction, quickness and strength.

Players sprint 5 yards out and back, then 10 and back, 15, 20, 25. Target time should be 35 seconds (adjust the time for younger players). Players work for 35 seconds and rest for 70 seconds. As the players get fitter, you can increase the repetitions and decrease the rest time.

2. BB's:

Focus: Anaerobic/aerobic, change of direction, quickness, strength and endurance.

Players sprint 6 yards out and back 18, half, and finally opposite 18 and back. Target time should be 72 seconds, but adjust your time for younger players. The players work 72 seconds and rest 142 seconds. When players get more fit, increase repetitions and decrease period of rest.

3. The Figure 8 Run:

Focus: anaerobic/aerobic, change of direction, quickness and soccer speed.

Players run a figure 8 around the cones. Target time is 15 seconds. Get in groups of 3, players run one and rest two. Again, when players get more fit, increase the reps and decrease the rest.

4. The Shuttle Run.

Focus: anaerobic, sprint speed, stop and go. Target time is under 11 seconds (adjust for younger players).

Players sprint 5 times 10 yards.

5. 1 vs 1 Battles:

Area: 35 x 40. Place five small goals throughout the area.

Focus: anaerobic/aerobic, performing the 1 vs 1 skills when under pressure and fatigued.

Players play 1 vs 1 and score by dribbling through any of the five small goals. Players work for 1 minute and rest for 1 minute.

Explain to your players why fitness is important, and they will actually look forward to and take pride in the fitness part of your training session.


FITNESS TESTS:

Soccer is a game of running and stopping. In years past, the 12 minute run or Coper Test was a favorite way to test a player's endurance. It has been found that this test does not accurately reflect a soccer player's fitness level.

Here are alternate fitness tests which better measure a player's level of fitness.

1. The Shuttle Run: (Measure Quickness)

A player runs 50 yards between 2 cones, 10 yards apart.
Target times:

• Excellent <10.5
• Good <11.0
• Average <11.5
• Poor >11.5

Note: These times were for professional players. Adjust for your age group.

2. The 50 Yard Shuttle Run: (Measure soccer speed)

Run to 10 and back, 20 and back, 30 and back, 40 and back and 50 and back.

Target times:

• Excellent <57.0
• Good <60.0
• Average <63.0
• Poor >63.0

3. Doggies: (Quickness and speed)

Run to 5 and back, 10 and back, 15 and back, 20 and back, 25 and back.

Target times:

• Excellent <30.0
• Good <33.0
• Average <35.0
• Poor >35.0