Soccer Conditioning: Test and Improve Player Fitness Levels

Training for endurance in soccer may be one of the most important fitness components to focus on.  After all, soccer is a game of 90 continuous minutes. 

When creating a training plan for cardio endurance and really any type of key fitness component, there are specific Principles of Training that will help a coach create solid plans. 

The Acupressure Point San yin jiao is especially effective to improve Sport Endurance.

The Point is a handbreadth above the upper edge of the inner ankle. Watch the video to find the Point on the left leg.

Massage the Point on the LEFT leg with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT leg and repeat the massage. Repeat the massage on both legs several times a day.

The Acupressure Point of Heart is especially effective to Reduce Pulse.

The Point is in the deepest spot of the left auricle (not inside but next to the ear canal). Watch the video to find the Point on the left ear.

Massage the Point on the LEFT ear with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT ear and repeat the massage. Repeat the massage on both ears several times a day.

In this lecture, we are going to review two cardio endurance tests you can perform with your players to see where your players are in terms of their cardio fitness. 

Strength training in soccer is an important fitness component to incorporate into training and unfortunately it is sometimes overlooked by coaches and players.  Without strength, soccer players will be limited.

When designing a strength program for a soccer player, develop a periodized training program into phases: off season, early pre-season, late pre-season and in-season. 

Strength tests are commonly used to measure maximal strength. In this lecture, we are going to review a strength test you can perform with your players. 

Learn how to back squat with proper technique.  This informative video for your legs includes demonstrations and explanations. Learn what muscles are being targeted.

Learn how to properly perform the kettlebell snatch.  This informative video includes demonstrations and explanations.

Learn how to perform the dumbbell incline press with proper technique.  This informative video for your chest includes demonstrations and explanations.

Learn how to perform dumbbell reverse lunges.  This informative video for your legs includes demonstrations and explanations.

Learn how to perform dumbbell pullovers.  This informative video for your chest includes demonstrations and explanations.

Learn how to perform bicycle crunches.  This informative video includes demonstrations and explanations.

Learn how to perform decline reverse crunches.  This informative video for your abdominals includes demonstrations and explanations.

Learn how to perform ball knee tucks.  This informative video for your abdominals includes demonstrations and explanations.

Learn how to perform a kettlebell hang clean.  This informative video for your includes demonstrations and explanations.

Learn how to perform bent over rows.  This informative video for your back includes demonstrations and explanations.

Learn how to perform dumbbell shoulder presses.  This informative video for your shoulders includes demonstrations and explanations.

Learn how to perform pull-ups and improve your v-taper.  This informative video for your back includes demonstrations and explanations.

Learn how to perform planks.  This informative video for your abdominals includes demonstrations and explanations.

Have a TRX band? Learn how to perform TRX knee tucks.  This informative video for your abdominals includes demonstrations and explanations. 

Have a TRX band? Learn how to perform TRX mountain climbers.  This informative video for your abdominals includes demonstrations and explanations.

Learn how to perform hanging knee raises.  This informative video for your abdominals includes demonstrations and explanations.

Learn how to perform proper push-ups.  This informative video for your chest includes demonstrations and explanations.

Learn how to perform the glute bridge.  This informative video for your glutes includes demonstrations and explanations.

Learn how to perform standing lateral raises.  This informative video for your shoulders includes demonstrations and explanations.

Learn how to perform front raises.  This informative video for your shoulders includes demonstrations and explanations.

Learn how to perform walking lunges.  This informative video for your legs includes demonstrations and explanations.

Learn how to perform the seated row.  This informative video for your back includes demonstrations and explanations.

Interval training allows players to train at or near maximal effort for a longer period of time.  This is especially useful for soccer players because often times on the field players are sprinting and playing at maximal effort. 

In the last lecture, we briefly touched upon different considerations when designing an interval training session.  Let’s go back and look at those in a little more detail.  There are four considerations when programming intervals into your training session. These are......

In this lecture, we are going to review an interval training test you can perform with your players.  You can also test yourself as a player using this same test.

Speed is a critical component of soccer and has a large impact on the game.  The faster players are, the faster the pace of the game and the more likely a player is going to get to the ball first.  Speed in soccer is not just about running straight ahead as fast as possible.

The goal of speed training is to improve a player’s acceleration, power, quick feet, raw speed, reaction time and deceleration.  The intensity of work should be high in short duration with limited rest periods. 

In this lecture, we are going to review speed tests you can perform with your players to see where your players are in terms of their raw speed. 

Power in soccer is quick, explosive strength. It is equal to force times velocity.  The higher the amount of force and the greater the velocity will equate to higher power.  Chances are if you randomly ask soccer players what they want to improve in their game, likely answers are to get faster and more explosive.  Here is where improving power comes into play.

As we discussed in the last lecture, the basis and foundation of power is strength.  Without strength, soccer players will not become powerful players.  If coaches want faster and more explosive players, they need to build strength in their players first.  Once strength is achieved, that strength can then be converted into more specific power, speed and agility drills.

In this lecture, we are going to review a power test you can perform with your players to see where your players are in terms of their power. 

Flexibility is another important fitness component in soccer. Having good joint range of motion is essential in order to be productive at a high level on the field.  

Incorporating flexibility into your training is easy.  It should be specific to the activity and progressive in nature. 

View a video of some dynamic warm-up exercises for your training sessions.  Always warm your team up dynamically first.

In this lecture, we are going to review a flexibility test you can perform with your players to see where your players are in terms of their flexibility. 

Like speed, agility is another important fitness component of soccer.  Agility has different components: change of direction, avoiding obstacles and complicated footwork all requiring balance, decision making, recognition and reaction.  Soccer players need to be able to quickly start, accelerate, change direction and then decelerate all while maintaining body control. 

Agility training in soccer should focus on using correct form with high repetitions.  This will allow muscle memory to occur through the correct, constant repetition of movement.  The intensity during agility training should not be high and should not exhaust the players

The Acupressure Point Tong li is especially effective to improve Coordination.

Look at the palm of your left hand. Push the forefinger of the right hand on the right side of the little finger of the left hand towards the forearm. The Point is located a thumb's breadth under the dimple between the hand and the forearm, under the string. Watch the video to find the Point on the left arm.

Massage the Point on the LEFT arm with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT arm and repeat the massage. Repeat the massage on both arms several times a day.

In this lecture, we are going to review an agility test you can perform with your players to see where your players are in terms of their agility. 

Strength endurance is also known as muscular endurance.  Having good muscular endurance in soccer is necessary.  Players have to constantly run, jog, sprint, walk, kick, challenge, jump and leap.  Having to cover the field and perform all these different types of movements requires muscular endurance.  

There are specific exercises a coach can incorporate into training to improve a player's muscular endurance.  Some refer to this type of training as lactic acid tolerance training. This lecture will review different workouts a coach can do with their team.

There are many different fitness tests coaches can use to test muscular endurance.  How to decide on what test to choose should depend in the goals and team the coach has before them.  For soccer players coaches should choose at least one lower body and core test.  This lecture will review a few good lower body and core tests for muscular endurance.