by Carolyn Farnsworth

Created on: April 20, 2007   Last Updated: April 27, 2007

Maintaining a high level of fitness is critical in the game of soccer. Endurance, speed, muscle strength, all are important and, if developed, will greatly improve the soccer player. Aside from tactical skill, fitness is the main component of independent training during the off season. When a player is attempting independent training, he or she should focus on both anaerobic and aerobic exercise.

Running is, by far, the main ingredient in successful training. A player should work on running long distances, starting at about 2-3 miles a day and working up to a minimum of 5. Distance should here play a greater role than speed; players should focus more on the number of miles than the time in which they run them. Speed should be worked on in shorter runs, perhaps 1-2 miles. If a player can run a good five miles in under forty minutes, he will find himself in significantly less pain after tryouts than if he has sand-bagged on the running.
Of course, long distance running is only one type of run. Sprints should be run at least three times a week, with varying distances (short dash, medium distance, long sprints)and rest intervals. For an especially dedicated player, I would suggest using a 45-pound plate. Before each sprint, lift the plate to your chest with legs apart and slightly bend. The instant the plate touches the ground, burst into the sprint. For even more dedicated players, performing lunges from the end marker back to the starting point will ensure a sore set of legs.
Another way to improve fitness as well as movement is plyometrics. One drill I did a lot before tryouts was the Four-Square Hop. Using paint, chalk, or a couple ropes, make a sort of box with four squares, labling them 1,2,3,and 4. Jump as follows: 1,2,3,4,1,4,3,2,1,3,4,2,1,2,4,3,1. This might seem confusing, but you're basically just jumping in every direction in the box to every square. Another good drill is to hop over a bucket (or something about 18 inches) sideways, trying to jump as high as possible each time. Other than these, more convential methods of training (jump-rope, jumping jacks, etc.) are always helpful.
The most important component in soccer fitness is mentality. Don't give up on a 5-miler, don't quit training early, and always try and push yourself further than you've ever gone before. Think of each day as a blank canvas, and paint it to make Picasso proud.

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