Soccer Conditioning Drills

Good body fitness is an advantage for any soccer player during a soccer match. Being fit as a player will highly depend on your effort and endeavor to train and workout daily as your schedule demands. A complete soccer player needs proper conditioning that results from personal discipline and sticking to your schedule. The question for the person training will therefore be, ‘what are some of these workouts needed to accomplish and get to the standards that I need to?’ This should be followed by actions. For your own benefit there are certain soccer conditioning drills that you need to go through in order to meet the physical demands set out by this game.


It is important to note that soccer players must always stretch and warm-up before and after a soccer conditioning exercise. Warming up helps your body to get ready for exercise or help any soreness that might be caused by training. Do not ignore warming up at all.

You must always remember that a journey of a thousand miles starts with a single step and this single step would be the soccer conditioning drills we have outlined below.


Soccer Conditioning Drills Set 1 – Runs

Very important soccer conditioning drills. In this category we shall have different types of runs that one needs to accomplish in order to measure your degree of fitness.



While doing a sprint you must always keep in mind that in an actual soccer game, it will be mandatory for you perform short and long sprints. You need to sprint so that you can be able to win the ball or make a tackle in a soccer match.

In this soccer conditioning drills routine, you need to time yourself and sprint for not more than 20 seconds across a given distance back and forth.

You can as well sprint on 100 metres stretch and time yourself to increase your chances of not getting exhausted quickly in a game. It is important to note that you need to practice sprinting early so that you avoid exhaustion before a game.

Avoid sprint drills on or right before match day because your performance and stamina is likely to be affected due to the strain caused by this kind of soccer conditioning drills.


Shuttle Runs

Place 5 cones across a straight stretch with 4 metres spacing between them. Sprint from the first cone to the second and back again to the first cone. Repeat the same to the third cone and back. Do this continuously until you get to the fifth cone.

On getting to the fifth cone take a rest of few seconds and this will mark one complete set. You can repeat the same drill to the fifth set and finish off with light jogging to help you in balancing bodily impacts. Shuttle runs are good soccer conditioning drills for any athlete.


Sit-ups and Pull-ups

These two sets of soccer conditioning drills are used to help increase power and ability to endure certain situations that require energy when playing.

They are like a booster to your energy level. It is advisable to do 20 pull-ups per set. Have 5 sets per training session. Pull-ups and sit-ups are to be done in-between other drills such as shooting, passing or ball control exercises.


Plyometric Drills

This soccer conditioning drills routine enhances the power your legs, needed in order to be able to move quickly and be a better player in any soccer match. Plyometric drills must be incorporated into the soccer conditioning schedule of soccer players to help their movements.


Box Jump

This is a soccer conditioning drills routine which soccer players should bank on to help them gain strength and power. The player should be upright with his legs joined together, starting from one end of the box such that he jumps to the other end of the box (10 metres wide as a start) with both legs at the same time.

Do this continuously while increasing the tempo steadily and ensure that you do not squat while jumping or separate your legs. Do this and you will gain a lot from this soccer conditioning drills routine.


Single-legged Jumps

Stand on one leg and jump over a small cone from one side to the other continuously for 30 seconds and switch to the other leg. This exercise gives strength to your legs and muscular power, hence an important soccer conditioning drills routine.


Ladder Training

The equipment used in this type of soccer conditioning drills is a rope ladder approximately 3 metres long, laid on the ground. The player can use this ladder in various drills such as joining his legs together and hoping in between the ladder spaces in different directions. This will help the player to improve his power during a game.


Frog Jumps

An easy and very common soccer conditioning drills routine that is widely used. On one half of the pitch align your players on the halfway-line and let them squat with their hands at the back of their heads.

The players should start doing frog jumps towards the goalpost on the mark from the coach. They should be timed and encouraged to frog-jump to the goalpost and back to the halfway-line.


Soccer conditioning drills are exercises that highly depend on the trainees consistency and agility to get the best out of the drills. Persevere and take your soccer training serious for you to benefit and be fit all the time. A good athlete should be able to have a schedule that is organized in such a way that soccer conditioning drills are emphasized.