Soccer Conditioning Drills: Soccer Conditioning Exercises For Game Shape

Soccer Conditioning Drills: Soccer Conditioning Exercises For Game Shape


Hey guys. This is Matt from Epic Soccer Training.
Thanks for checking this video out. I kind of want to explain now some soccer conditioning
for you. I think a lot of people really don’t know how to train for soccer which is kind
of unbelievable. It’s a lot of short sprints. Most people think, if I run six miles, I’m
going to be in peak soccer shape,” but it’s not really the case. Anything like football or soccer in American
football that is. I know most of you guys are thinking European soccer but It’s a lot
of explosive sprints so you want to work a lot with interval training. Now soccer conditioning,
what most people don’t realize is you can run up to five or six miles a game if you
are center-mid or if you are center wing backs or half backs, whatever you want to call them.
There are a lot of different names but I played on the wing for a little bit. I was running
about five miles a game and if you’re running on the wings, basically you have the longest
sprints in the game because when It’s a transition, you’re making 60, 70, 80-yard sprints down
the field to get open, to get a crossed ball. So again, you need to know what position you’re
going to be playing and then kind of train according to that. Not necessarily like everybody
trains the same and then just call it a day. It has to be a little bit different for what
specific position you’re playing. There are however common conditioning drills
that you want to do. One of them I want to show you is called the wheel drill which was
taught to me by one of my professional coaches and It’s a way to get everybody a little bit
of a rest. I usually don’t like soccer drills or anything that have lines but when It’s
conditioning, It’s good for you because you actually want to be able to catch your breath
a little bit but not all the way before you start getting into it. So again, we have two, four, six and we have
an octagon here and basically start at one end and you have your center cone. So have
a couple of guys here. Everybody can be starting on the same cone or on a different cone if
you want but basically you’re sprinting and you’re hitting right in front of the cone
and then you’re going back. So again, what you want to do is when you
first start out, you go to the front and then you work your way to your next cone. So you
work your way back and then you go back in and then work your way to the next cone and
then back in and you’re working your way all the way around. So again, you would be going
this way. You would be going all the way around. You want to do that as fast as you can. Take
a minute rest. A minute rest is generally the rule of thumb with anything. Obviously if you’re doing full field suicides
where you go six-yard box, 18, half field, the other 18, the other 6, that’s one of the
best drills that you can do but again a minute rest is not going to be enough for that. you’re
going to need a little bit longer. So again, I just want to kind of explain that
when you’re a defender, you got t to think about the type of sprints or the type or running
you’re going to be doing. Sure, It’s going to be a little bit conditioning but in soccer
you’re never going to need to run more than two miles. So you don’t need to go running
four, five, six miles down the road. Really two miles max is good but you really want
to intersperse that with a lot of short sprints. A lot of interval training is the best way
you can do things. So whether you set cones up all the way along the field and you do
walk, jog, spring, walk, jog, sprint, anything like that would be great because again if
you’re a center-mid, you’re going to be doing more all-around jogging at about 60, 70 percent
and then take off in short sprints to kind of get open. Hopefully if you have a really good offense,
there won’t be a whole lot of running but still you’re going to want to always kind
of be jogging, getting into place especially if you’re swinging the ball or you’re having
to cover and everybody is having to shift over. It’s going to be quick sprints and the
same with forwards. If you play striker or anything like that, you really want to work
on doing your sprints that are anywhere from goal line to 18 consistently. You should be able to do 10 or 15 of those
with hardly any break in between. So work on that as well and I tell people all the
time I wasn’t always a great player. I was a pretty average player and I found a systematic
approach to how to train and how to maximize my time on the field and how to maximize it
when I got to a game because they always translate over. You want to practice like It’s a game. That
way you’re always getting in the right mindset, always getting in the right habits. So again,
if you want to check out kind of how I did that, I made a video below that you could
check out the link right down here. Also don’t forget to subscribe and leave some comments.
I will come by and answer any questions you might have and I will see you guys again in
the next video. Hope you enjoyed. Bye.

47 comments on this post

    Josh Milla

    doing drills in your own time is good for practise but if you really want to improve as a footballer, join a team and you will pick it up, thats the best way you can improve, and be the fittest, if your the fittest player in the team, you can do anything you want, if your not fit, your not going to perform and improve

    Reply

    Josh Milla

    this isnt training you for a high tempo game, you need to be training at high tempo, to reach your best

    Reply

    Chauncey Real

    I want to see action not a lot of talking.

    Reply

    Rock Lee7

    man . you're the best . it is so true that when you need to go back and foward

    Reply

    Brad Bunker

    riiiiiiiiiiiggghhht..

    Reply

    Gianpaolo Boccato

    Thank you….but lets see a demonstration of the drill

    Reply

    ganzo

    What the hell is European soccer?

    Reply

    ProWeirdo

    Holy crap anybody else know that by clicking the subtitles you can drag them anywhere you want. TIL

    Reply

    LASTKINGSstyle

    How can you build more leg muscle withought going to the gym?

    Reply

    andres cabrera

    please make a video on how to improve speed!!

    Reply

    uj eko

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    Reply

    FreddyR

    I boy ur fat u only run 5 times a game lol

    Reply

    FreddyR

    *know

    Reply

    scotto6969

    A friend of mine (who plays club soccer) says that leg speed is very important for power

    Reply

    Alex Crosby

    You don't need to do 4 or 6 miles? 2 miles is ok? What a load of rubbish.

    Reply

    Top Form Fitness

    Not rubbish. Excessive long distance running does not improve soccer performance. That's an old school approach. But it's good to be skeptical… definitely do your own research on Intervals vs Distance Running for Soccer. Good luck and play hard!

    Reply

    Alex Crosby

    4 to 6 miles excessive? ok… lol

    Reply

    Top Form Fitness

    Depending on frequency of training and your position. Maybe not excessive, but unnecessary. If you incorporate intervals within that run you can make it a more productive workout. Anyway, to each their own. All the best.

    Reply

    Cr7giova

    Cuantas repeticiones hay q hacer?

    Reply

    Chris Marley

    Sprint the length of the pitch, then jog from corner flag to corner flag. Sprint again back up other side, then jog again inbetween flags. try not to stop, if u need a rest, rest. but dont stop moving, walk in circles. Try 6 laps of this, This will improve your CV system. Its not the distance you cover, its how quickly you can recover from putting on the 'afterburner' during a break from a corner kick or a counter attack. This is useful for Mid-fielders as they do both attack & defend.

    Reply

    john lopez

    Hello there! Thanks a lot for this helpful video. By the way, I hear lots of people keep on talking about Zumlaxoc Training Program (do a google search), but I'm not sure if it is really good. Have you thought about this soccer program known as Zumlaxoc Training Program? I have heard many awesome things about it.

    Reply

    Ben Leyden

    That is cook X

    Reply

    Khaled Mostafa

    How do I train to run for a longer time

    Reply

    Jose Acuna

    One of the exercises you can do is kicking in a swimming pool, practice, pIactice, practice. Besides the weights, I think that is a good one to do.

    Reply

    YongChan Baek

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    Reply

    axel alonso

    Wat are some good drills for beginers

    Reply

    opmario

    It still surprises me people are talking about zumlox or whatever when matt has HIS OWN HERE.

    Reply

    DatVoiceChangerTroll

    What sort of things should goalies do?

    Reply

    Wivern921

    He did 1/8 of a single drill and talked the rest of the time. Save yourself some time, move to a different clip. 

    Reply

    Stefano Iadicicco

    miserable

    Reply

    Jeffrey Loiseau

    How much space is in between those cones/marker?

    Reply

    Marijo Markovic

    I have the same question like Jeffrey, how much.?

    Reply

    Albin Jashari

    STOP CALLING IT SOCCER, IT'S FOOTBALL!

    Reply

    Biren Mhj

    Anyone know what is Spovelax Training Program about? I hear many people improve their football skills with Spovelax Training Program (just search it on google). 

    Reply

    Piyush Mishra

    Hey!
    Can you please make a video on "how to get past defenders in tight situations?"
    Like when we are near goal post and we sometimes get nervous and miss the opportunity to score!

    Reply

    daniel bustamante

    To the people that keep commenting about that its called football not soccer, if you were a real fan you would know that soccer was actually a term coined by the europeans but it wasnt very popular so they ended up using football instead… Your welcome.

    Reply

    Michael Garcia

    my daughter just started playing at 13 she wants to know if she can still become a good player and catch up to the girls she plays with

    Reply

    Sohanur Rahaman

    Its still surprise me just how many people don't know about Spovelax Training Program (just search it on google) although many people improve their skills using it. Thanks to my personal friend who told me about this. I have earn the respect and admiration of my friends and other players.

    Reply

    idrisu yakubu

    As expert, I'm sure Spovelax Training Program is good way to improve your skillsWhy don't you give it a shot? perhaps it's going to work for you too.

    Reply

    Kristina Yeh

    I'm using soccer drills for physical therapy and these videos are very helpful. They are kicking my butt.

    Reply

    Sedang Berjuang

    Anyone know what is Spovelax Training Program about? I hear many people improve the weakest part of their game with Spovelax Training Program (just search it on google).

    Reply

    khan rabbi

    Guys, improve your skills doesn't need to be hard (I used to think it did). I'll give you some advice now. Look for a training program called Spovelax Training Program (just search it on google). Thanks to it I have improve the weakest part of my game. I shouldn't even be talking about it cause I don't want a lot of other guys out there running the same game but whatever. I am just in a excellent mood today so I'll share the wealth haha.

    Reply

    iris barrois

    Aiming? Major help needed

    Reply

    Anna Huddle

    Okay. To you guys, I'm AMERICAN! I call it soccer! If you want to call it Football, go ahead! But I call it soccer and you can't change it! They are both the appropriate term. SO, STOP COMPLAINING! Thank you.

    Reply

    Brelyn

    Just watched this video and this helped me so much , thank you for the advice 🙂

    Reply

    Jesus Renteria

    He talks to much don't show the exercise

    Reply

    Jonathan Kim

    I play center forward/striker, how would i condition for that

    Reply

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