Home › Sports › Soccer conditioning workout
Soccer conditioning workout
Soccer demands repeated sprints, changes of direction, jumps and kicks. Good conditioning helps you perform better and lowers the risk of injuries, which in this sport often affect the hamstrings, groin and ankles.
This plan adds 2 days a week to your sport training: one for strength and one for power, agility and injury prevention. In competition season, lower the volume so you arrive fresh for games.
Sample plan
Session 1
- Squat · 3 sets × 10 reps
- Dumbbell Romanian deadlift · 3 sets × 10 reps
- Alternating lunges · 3 sets × 10 reps
- Side plank · 2 sets × 30 s
Session 2
- Short lateral shuffles · 4 sets × 20 s
- 10-metre sprints with an explosive start
- Single-leg balance holding a ball or towel · 2 sets × 30 s
- Glute bridge · 3 sets × 12 reps
Key tips
- Always warm up for 10 minutes with mobility and light jogging.
- Leave at least 48 hours between the strength session and a game.
- If you're injured, see a sports physiotherapist before following this plan.
Frequently asked questions
How many days a week should I do soccer conditioning?
Two days is usually enough on top of sport training. In season, one or two lighter sessions.
Will strength training make me slower at soccer?
No: well programmed, strength training improves power, speed and injury resistance.
Create my free personalized plan
Answer 11 questions and get your weekly routine, your calories and demos of every exercise.
Create my free planGeneral information: not a substitute for advice from a health professional.