Pro Level Soccer Conditioning Drills!
Ready, Set.... BEEP!
 

Readyyy.... go! when it comes to any soccer conditioning drills those two words (Readyyy go!) may be the worst two words in the English language.

We have all heard those two words in our nightmares, that and the sound of the beep from the beep test.

I've compiled a series of workouts from all the professional environments I've been in and provided them below. If you're looking for more pro workouts to separate you from everyone else then you can find them all in one place with my Pro Pre-Season Soccer Conditioning Program. 

Pro Soccer Conditioning Drills

Conditioning drills without the ball (Anaerobic & Aerobic)        

Conditioning with the ball

Goalkeeper conditioning

Treadmill conditioning

Low impact conditioning workouts (swim, bike, sand)

Download The Pro Soccer Conditioning Program

Soccer Conditioning Drills Without The Ball

Anaerobic Soccer Conditioning Drills

As always proper warm-ups are to be done before each of these soccer conditioning drills to maximize effectiveness and prevent injury, especially when doing them several times a week.

I recommend a minimum of a 15 minute warm up of any exercise of your choice before doing any of these high level soccer conditioning drills.

My personal favourite warm up, as many soccer players is throwing my headphones on and juggling a ball and running with it in a small area until you have a good sweat going. Then the fun begins.

10/20/30

Set Up

• Place a cone at the starting point and one at 10 yards, 20 yards and at 30 yards.

Execution

• You are to run 30 yards then run back to the start, then 20 yards then back to the start and then 10 yards and back to the start without stopping.

• You are to do 5 sets with a 1 minute break in between each set.

Things To Remember

• If running this at a tryout don't stay with the group, try and be first.

• Push yourself the entire time, don't save anything in the tank as this goes by quickly.

• Take advantage of the breaks by sitting in shade, drinking water and getting your breathing back to normal.

15/30/15

Set Up

• Place a cone at the starting point and one at 15 yards and at 30 yards.

Execution

• Complete 20 x 15yd runs with 20 seconds of rest between reps. (start next rep from starting or ending point).

• REST for 2mins after you have completed all 20.

• Complete 14 x 30yd runs with 30 seconds rest between reps. (start next rep from starting or ending point).

• REST for 2mins after you have completed all 14.

• Complete 20 x 15yd runs with 20 seconds of rest between reps. (start next rep from starting or ending point).
• 
  
• REST and RECOVER. Exercise finished!

Things To Remember

• Get an extra long warm up in as these sprints are at 100% right away.

• Run through the finish line don't slow down 5 yards before.

• Start the next rep at where you finished the last one to cut down on some of the walking between reps.

Shuttle Run

• This Shuttle run is one of the most effective soccer conditioning drills for any player because of its soccer specificity.

• Pay attention this one is going to push you to your max but will be worth every second.

Set Up

• Set up 2 cones 22yds apart.

• You'll need a timer of some sort (watch, phone, stopwatch).

Execution

• Start at one cone, run 22yds and back to the cone you started from. (there and back 3 times, or 6 sprints until you end up where you started, this is considered 1 rep).

• Each rep (6 sprints) should be completed in under 30 seconds. (If you finish early you have extra time to rest).

• You then have 30 seconds rest and you go again.

• 5 reps of this is ONE SET (30 sprints with rests).

• Rest in between sets is 2:30 min and you will be doing 3 sets of this.

Things To Remember

• Gradually as this becomes easier you will not change anything about the exercise except the distance of the cones.

• So for example you start at 22yds, do it for two weeks 2 times a week on top of your regular soccer training then switch it to 23yds or 22.5yds after you're comfortable.

• When you start to actually see and feel your length go up then you'll start see the true progress of your fitness.

• Soccer conditioning drills like this one are hidden gems because you can see the progress week to week.

Suicide 50

Set Up

• Place 6 cones/markers in 10yd increments finishing at 50yds.

Execution

• Continuously sprint 10yds and back to start, turn, run 20yds and back, 30yds and back, 40yds and back, 50yds and back =300yds (this is one set).

• Complete 5 sets with 1min rest/recovery between reps. 

Up And Back

Set Up

• Place two cones 10 yards apart.

Execution

• Sprint 10yds then backpedal sprint (run backwards) to start.

• Sprint 20yds then backpedal sprint to start, (x 4) = 1 Set.

• Complete 4 Sets (of 4 runs) with 2mins rest/recovery between sets. 

Ladder 1

Set Up

• Find a local running track. High School tracks are usually empty during the day on weekends and after 5pm on weekdays.

Execution

• Run 100m between 13 – 17 seconds; Rest 1 minute.

• Run 200m between 27 – 33 seconds; Rest 2 minutes.

• Run 300m between 44 – 50 seconds; Rest 3 minutes.

• Run 400m between 59 – 71 seconds; Rest 4 minutes.

• Run 300m between 44 – 50 seconds; Rest 3 minutes.

• Run 200m between 27 – 33 seconds; Rest 2 minutes.

• Run 100m between 13 – 17 seconds; Finished. 

Ladder 2

Set Up

• Find a local running track.

Execution

• Run 100m between 12 – 15 seconds; Rest 1 minute.

• Run 200m between 25 – 31 seconds; Rest 1:45 minutes.

• Run 300m between 40 – 45 seconds; Rest 2 minutes.

• Run 400m between 55 – 67 seconds; Rest 2:30 minutes.

• Run 300m between 40 – 45 seconds; Rest 2 minutes.

• Run 200m between 25 – 31 seconds; Rest 1:45 minutes.

• Run 100m between 12 – 15 seconds; Finished.

Fast And Furious

Set Up

• Ideally perform this exercise on a track or if you don't have that available you can use any flat surface of at least 100yds.

• Place a cone/marker at 20yds, 40yds, 60yds and 100yds.

Execution

• 6 x 100yd sprints (max effort) with 2 minutes rest/recovery between reps.

• 8 x 60yd sprints (max effort) with 1 minute rest between reps.

• 10 x 40yd sprints (max effort) with 50 seconds rest between reps.

• 15 x 20yd sprints (max effort).

Aerobic Soccer Conditioning Drills

• Soccer conditioning drills pro style. Training like a pro in an aerobic way straight from training grounds of teams I’ve played with in Europe at your disposal.

• Whether you’re preparing for pre-season, your first trial or just getting back into it these will help you to get your level of soccer conditioning up to the pro standard.

Killer Kilometer Repeats

Set Up

• All you need is something to track your time and distance, I recommend the Nike Run Club App to track both.

Execution

• 1km X 6 reps - 2min break in between each 1km run.

• 1st 1km run to be completed in under 6min (nice and easy just getting into it).

• 2min rest.

• 2nd 1km run to be completed in under 5min (this is where we start to work a little).

• 2min rest.

• 3rd 1km run to be completed in under 4min (now we're cooking).

• 2min rest.

• 4th 1km run to be completed in under 3:50 (should of brought more water right?).

• 2min rest.

• 5th 1km run to be completed in under 3:45 (common now this is where we separate the good from the great).

• 2min rest.

• 6th 1km run to be completed in under 5:30min (this is your cool down lap but make sure you get it in and on time).

• So hot shot how's your soccer conditioning now? No problem I’ll give you a second to catch your breath, soccer conditioning drills like this one are meant to push you past your breaking point.

50/50 Lap Run

Set Up

• The most effective soccer conditioning drills don't need a fancy set up, all you need is a soccer field or open field of some sort for this one.

Execution

• Every 50 yards you are sprinting followed by jogging the next 50 yards.

• 3 sprints 3 jogs per lap, 3 laps is one set.

• Complete 5 sets. 1 minute rest in between sets.

12 Minute Run

• This like many soccer conditioning drills is exactly as its name describes, it's a continuous 12 minute run.

• This is a great test to gage where you are at and I like doing this one before I get into a lengthier fitness plan to see where I am at, then again months later.

Set Up

• A 400m track and stop watch to record the 12 minutes.

Execution

• Run for 12 minutes and keep track of total distance covered around a track.

• To gage how well you are doing have a look at these figures to see where your soccer conditioning currently stands. Let's see how you did below.

• Excellent:  > 3000 m
• Good: 2300 - 3000 m
• Average: 1900 - 2300 m
• Below Average: 1500 - 1900 m
• Poor: < 1500 m

Back Tracker 1

Set Up

• All you need is something to track your time and distance, I recommend the Nike Run Club App to track both. (This app is your new best friend when it comes to soccer conditioning drills, you're welcome).

Execution

• Run at an easy tempo for 25 minutes in one direction; increase pace on way back returning in 18-20 minutes.

Back Tracker 2

Set Up

• All you need is something to track your time and distance, I recommend the Nike Run Club App to track both.

Execution

• Run an easy pace for 25 minutes in one direction; increase pace on way back returning in 17-18 minutes.

Back Tracker 3

Set Up

• All you need is something to track your time and distance, I recommend the Nike Run Club App to track both.

Execution

• Run an easy pace for 25 minutes in one direction; increase pace on way back returning in 16-17 minutes.

1 Mile Repeats

Set Up

• Ideally use a track to complete the exercise. All you need is something to track your time and distance, I recommend the Nike Run Club App to track both.

Execution

• 4 Laps of a 400m track is the rough equivalent of 1 Mile; this will be the measure for time.

• Run 1st 1 Mile at 6 mins and 15 seconds (or less), REST for 5 mins.

• Run 2nd 1 Mile at 6 mins and 5 seconds (or less), REST for 5 mins.

• Run 3rd 1 Mile at 6 mins (or less), REST and RECOVER.

• Finish with 1⁄2 - 1 Mile Easy.

1 Mile + 800's

• 4 Laps of a 400m track is the rough equivalent of 1 Mile; this will be the measure for time. 800m = 2 full laps of a 400m track!

• Run 1 Mile at 6 mins (or less), REST for 5 mins.

• Run 800m between 2:25 – 2:40, REST for 5 mins.

• Run 800m between 2:25 – 2:40, REST for 5 mins.

• Run 800m between 2:25 – 2:40. REST and RECOVER.

• Finish with 1⁄2 - 1 Mile Easy.

1 Mile + 400/800's

• 4 Laps of a 400m track is the rough equivalent of 1 Mile; this will be the measure for time. 400m = 1 full lap of a 400m track; 800m = 2 full laps!

• Run 1 Mile at 6 mins (or less), REST for 5 mins.

• Run 400m between 65 - 70 seconds, REST for 2 1⁄2 mins.

• Run 800m between 2:20 – 2:35, REST for 5 mins.

• Run 400m between 65 – 70 seconds, REST for 2 1⁄2 mins.

• Run 800m between 2:20 – 2:35, REST for 5 mins.

• Run 400m between 62 – 67 seconds, REST and RECOVER.

• Finish with 1⁄2 - 1 Mile Easy.

30 Minute Fartlek 1

Set Up

• All you need is something to track your time and distance, I recommend the Nike Run Club App to track both.

Execution

• This is a 30 minute run with a 30 second sprint at the 4th, 8th, 12th, 16th, 20th, 24th and 28th minute. (= 7 x 30 second sprints in a 30min run with 3:30 between each sprint).

30 Minute Fartlek 2

Set Up

• All you need is something to track your time and distance, I recommend the Nike Run Club App to track both.

Execution

• A 30 minute run with a 30 second sprint at the 3rd, 6th, 9th, 12th, 15th, 18th, 21st, 24th and 27th minute. (= 9 x 30 second sprints in a 30min run with 2:30 between each sprint).

30 Minutes Fartlek 3

Set  Up

• All you need is something to track your time and distance, I recommend the Nike Run Club App to track both.

Execution

• A 30 minute run with a 30 second sprint at the 2min, 4:30min, 7min, 9:30min, 12min, 14:30min, 17min, 19:30min, 22min, 24:30min, 27min and 29:30min. (= 12 x 30 second sprints in a 30min run with 2 minutes between each sprint).

30 Minutes Fartlek 4

Set Up

• All you need is something to track your time and distance, I recommend the Nike Run Club App to track both.

Execution

• A 30 minute run with a 15 second sprint after each 1 minute. Perform a 15 second sprint at 1min, 2:15, 3:30, 4:45, 6:00, 7:15, 8:30, 9:45, 11:00, 12:15, 13:30, 14:45, 16:00, 17:15, 18:30, 19:45, 21:00, 22:15, 23:30, 24:45, 26:00, 27:15, 28:30 and 29:45. (= 24 x 15 second sprints with 1 minute between each sprint).

2 Mile Run Timed

Set Up

• Ideally use a track to perform and complete the exercise. 8 Laps of a 400m track is the roughly equal to 2 Miles. Use this as your gage.

Execution

• Run as fast as you can for 8 laps and track your time. See how you rate to the pro's below:

• 10-10:30 - Pro Standard
• 10:30 - 11 - Great
• 11-11:30 - Good
• 11:30-12 - Average
• 12-13 minutes - Poor
• >13minutes - Very Poor

Easy 30 Minutes

Set Up

• All you need is something to track your time and distance, I recommend the Nike Run Club App to track both.

Execution

• Run for 30 minutes at a light and easy pace.

• This is a recovery run to help your body prepare for the week of soccer conditioning drills ahead.

Download The Pro Soccer Conditioning Program

Soccer Conditioning Drills With The Ball

• Train like you are going to play! If we all had a dollar for every time we've heard a coach say that! There is nothing more game realistic than doing soccer conditioning drills with the ball that mimic the game.Try a few of these to see how sharp your conditioning is with ball at your feet.

• For all of the below soccer conditioning drills make sure to follow 30 seconds of work with 30 seconds of rest, 5 reps of that is one set, complete at least 3 sets.

• Also for all the exercises be sure to use the arrow legend below that indicates when you are to be running with the ball and when you should be running without it.

Dribbling Conditioning 1

Set Up

• You need 5 cones (or objects) and a ball. Place the first 4 cones 5 yards apart and place the 4th and 5th cone 15 yards apart.

Execution

• As shown above you will dribble through the cones where the dotted line indicates and when you get to the 15 yard cone leave the ball and sprint without it the last 15 yards to the finish.

• Each exercise is 30 seconds of work with 30 seconds of rest, 5 reps of that is one set, complete at least 3 sets.

Things To Remember

• Practice good dribbling habits, keep your head up and dribble with the outside of your foot.

• Complete it at full speed, really push yourself here.

• Run through the finish line don't pull up a couple yards before.

Dribbling Conditioning 2

Set Up

• You need 10 cones (or objects) and a ball. Place 10 cones (or objects) 4 yards apart from each other, should total about 35-40 yards.

Execution

• You dribble as fast as you can through all the cones with the ball until you reach the finish.

Things To Remember

• Try and get a running start to help you get through the cones quicker.

• Vary the surface of your foot that you dribble with.

• Stay on the balls of your feet and bend your knees while dribbling to stay in a ready athletic stance.

Dribbling Conditioning 3

Set Up

You need 5 cones (or objects) and a ball. Place the first 4 cones (or objects) 5 yards away from each other and the fifth cone 15 yards from the fourth cone.

Execution

• As shown above you will sprint 15 yards without the ball then collect the ball to sprint the last 15 yards with the ball.

Things To Remember

• Don't slow down when approaching the ball.

• Make your first touch of the ball a long one (at least 5 yards) to keep yourself at top speed.

• Concentrate on scanning the field and keeping your head up while performing soccer conditioning drills like this one.

Weave And Go

Set Up

• You need 7 cones (or objects) and a ball. Place the first 6 cones (or objects) 7 yards away from each other in a zig-zag shape.

• Place the seventh cone 15 yards from the sixth cone as shown above.

• Place the ball on the 5th cone.

Execution

• As shown above you will sprint weaving in between the cones without the ball then collect the ball at the fifth cone and sprint to the last portion of the grid with the ball.

Things To Remember

• Explode in each direction after circling around a cone.

• Stay at a high speed but controlled.

• Small quick steps as you go maneuver around the cone.

Down And Back With Ball

Set Up

• You need 5 cones (or objects) and a ball.

• Place the first 4 cones (or objects) 5 yards away from each other and the fifth cone 15 yards from the fourth cone.

Execution

• As shown above you will sprint 15 yards and back without the ball then collect the ball from the start and sprint the full length (30 yards) start to finish with the ball.

Things To Remember

• Try and scoop the ball and push it forward when you first collect it.

• Mix up the foot you dribble with.

• Keep your arms out wide by your side to feel for and hold off potential defenders.

Shuttle Runs With Ball

Set Up

• You need 5 cones (or objects) and a ball at the start.

• Place the first 4 cones (or objects) 5 yards away from each other for a total of 20 yards. 

Execution

• As shown above you will sprint 20 yards with the ball and back to the start.

• Do this 3 times in a row, that is one rep.

Things To Remember

• While turning leave the ball a little short of the line, run past the ball touch the line and turn back around and collect the ball, it will save you about a second per run.

• You should only need one or two touches per length.

Beep Test With Ball

Set Up

• You need 2 cones (or objects), a ball and the beep test audio.

• Place the two cones 22 yards apart.

Execution

• As shown above you will sprint 22 yards with the ball from cone to cone.

• Your objective is to reach the next cone before the beep sounds.

Things To Remember

• Don't compare this score to your beep test score without the ball. This one will be several levels lower.

• Long touches will be more time efficient. Try and sprint past the ball just before a cone and turn without it then take it the other way for best results.

Half And Half

Set Up

• You need 3 cones (or objects) and a ball.

• Place each cone 50 yards apart or use both end lines and the half line of a soccer field.

• Place the ball at half.

Execution

• As shown above you will sprint the first 50 yards without the ball then collect the ball and sprint with it for the second 50 yards.

Things To Remember

• You can mix up which part of the half you can run with and without the ball.

• Keep your head up even when running without the ball to practice good habits.

Soccer Conditioning Drills On A Treadmill

• Cold winter day? or maybe you're in quarantine and want to keep your soccer conditioning up? No problem, jump on that treadmill and follow along.

• Performing high level soccer conditioning drills on a treadmill can be a little tricky to adjust to at first but overtime will become second nature to you.

Things To Remember

• Always run on a 1 - 2 level incline to help reduce the impact on your joints.

• Stay focused at all times, tripping and falling can be dangerous and lead to injury.

• Just like when you are outdoors make sure to get a good warm up in before you start going hard.

Conditioning Exercise 1

• 3 Km Timed Run.

• Run 3km and time how long it takes you to run it, record it and try and beat it next time.

Conditioning Exercise 2

• 20 Minute run for distance.

• Run for 20 minutes straight and see how far you can get.

Conditioning Exercise 3

• 2 Minute runs x 8 reps

• Run for 2 minutes as fast as you can but maintain that pace for 2 minutes straight.

• You should only be fatigued at the very end of the 2 minutes.

• Rest for 1 minute in between each 2minute run.

Goalkeeper Soccer Conditioning Drills

Everyone knows goalies are just different and while playing overseas I saw my fair share of how different they really are. 

Here are some specific soccer conditioning drills I got from my time in Serbia and Ireland just for you keepers. You will notice Goalies need more explosive anaerobic conditioning that suits the movements they will do in a match.

If you're looking for a Goalkeeper specific Conditioning, Strength & Agility Workout plan all in one you can find it right here.

HIIT (High Intensity Interval Training)

It's a fully body workout that mimics all the movements a goalie typically does (except for the rude gestures to his defenders when they make a mistake of course).

Soccer conditioning drills that are quick, short and sharp are just right for keepers.

Things To Remember

• You are training your body for high intensity movements so they must be executed as quickly and intensely as you can.

• Be careful doing new exercises without the proper technique.

• I always like to do warm up with movements that will mimic the workout movements just to get the body used to it before hand.

Sled Sprints

"Coach I feel like I'm carrying the team on my back". These sled sprints will feel like that sometimes and are so gruelling but so effective when building up your conditioning as a keeper.

Soccer conditioning drills like this one are available at lots of gyms but you can even make some version of it at home if you have no other options. 

Things To Remember

• Start in a low position and stay as low as you can the entire time.

• Start off with a light weight until you get the hang of it.

• Don't forget to pump just as fast with your arms as your legs for extra torque.

Plyometrics

Faster the better. Plyometrics are incredible to improve any soccer player especially goalkeepers.

Just 15 minutes a day can make a huge difference in your speed, explosion and agility on the pitch. Mixing in some plyos with your weekly soccer conditioning drills can.

Things To Remember

• Execute every exercise at maximum speed.

• Use your arms to pump and swing for balance and momentum.

• Try doing them on the surface you will be playing on if possible.

Treadmill Sprints

Goalie Treadmill Conditioning 

Mix this into your conditioning keepers, after all you have to do some running.

This may not be on your list of go to soccer conditioning drills but it's always good to have in case working out indoors is your only option.

Goalie Treadmill Conditioning Workout

• 1 Minute runs x 12 reps

• Run for 1 minute as fast as you can but maintain that pace for the entire minute.

• You should only be fatigued at the very end (last 10 seconds) of the minute.

• Rest for 45 seconds in between each 1 minute run.

Things To Remember

• Stay focused on your footwork during the sprints, one little stumble can get you hurt pretty badly on a treadmill.

• Run on an incline of 1 or 2 to help reduce the impact on your joints.

• You should be exhausted at the end of the workout, if you aren't, increase the speed.

Low Impact Soccer Conditioning Drills

Just coming back from injury? Find the 6 Week Pro Conditioning program for low impact conditioning here.

Whether players were coming back from injury or just needed to take some stress of their joints our coaching staff overseas always had fantastic low impact workouts ready.

This didn't mean that they were easy or relaxed workouts, they are just as hard if not harder then typical running workouts, the only difference was the platform being used.

It's important to ease your way back into full match fitness with soccer conditioning drills that match what your body can handle, find a wide range of them below.

Pool Workout

Canon ballllll!! No but seriously there probably is no better substitute for low impact soccer conditioning drills than getting in a pool.

Every top club has at least one and if you want to train and recover like a pro get to your local pool and put some work in.

Things To Remember

• You can get a good workout in both in shallow and deep ends just wear appropriate floatation gear if necessary.

• Make sure to get a good warm up in just as you would on any other surface.

• I've found the best workouts end with putting in some traditional laps, start with a strength or agility workout then end with some laps for cardio.

Workout Details

• 30 seconds on, 20 seconds off (repeat x3)

Forward jogging:

• 1. High knees moving forward in a straight line

• 2. Heel kicks moving forward in a straight line

• 3. High knees side step in a straight line

• 4. High knees snake pattern

• 30 seconds on, 20 seconds off (repeat x3)

Holding on to edge of the pool facing the center:

• Bicycle Kicks

• Underwater single leg raises

• Underwater double leg raises

• Squats

• Edge Push Ups (do this one facing the outside of the pool)

• Tricep dips

• Arm butterflies 

Sand Workout

We don't have all have Barcelona's training facility but getting to some sand can still be done. Your local park or beach volleyball court will do the trick.

While in Europe our therapy team put players through all types of sand workouts on their way back from knee and ankle injuries all the time.

These types of soccer conditioning drills you may only experience at the highest level but in case you have access to a sand pit give it a try.

Things To Remember

• Start in shoes if your body isn't ready for barefoot training yet.

• Get a ball involved if you can, nothing beats soccer specific training.

• Brush off the top layer of sand which can be insanely hot from sitting under the sun all day.

Rowing Machine Workout

If you have access to a rowing machine you're in luck. It's a great mix of strength and cardio for a workout and it doesn't put any extra impact on the joints.

Many of my former teammates preferred this over any other machine, be sure to have someone show you proper technique before you start.

If you're looking for a wide variety of soccer conditioning drills that will get you fitter than ever before, rowing is something you need to try.

Things To Remember

• Don't slouch, keep your back straight and drive through your legs.

• Don't gas yourself out too early, steady from start to finish.

• Have some water near by, this could get ugly.

Jump Rope Skipping Workout

Alright Tyson keep a steady wrist and concentrate on your footwork here. Skipping rope is great for balance, coordination and cardio so take your time and don't get all bent out of shape if it's a little choppy in the beginning.

Here's a simple workout our coaches would put us through every now and then to mix up the cardio workouts.

Skipping isn't one of those soccer conditioning drills you typically see but is a great addition to improve your cardio, agility and coordination.

Workout Details

• 50x 2-Foot jumps

• 50x 1-Foot (25 per leg then switch) 

• 50x 2-Foot REST – 30 seconds 

• 50x 2-Foot (For speed) 

• 50x 2-Foot (Laterally across a line) REST – 30 seconds 

• 50x 1-Foot (For speed - 25 each)

• 50x Alternating (For speed) 

Things To Remember

• Less is more. Slow down and get the rhythm right.

• Use a flat consistent surface like concrete, you don't want to land awkwardly. 

• Try not to get frustrated in the beginning, skipping takes some reps to get good at like anything in life.

Stationary Bike Workout

Feel the burn. Some of the toughest soccer conditioning drills you will ever do will be on a stationary bike.

Increasing the tension and getting up off your seat to get up hills can be torture. At the pro level players will use this to get their cardio up after injury or fully fit players may be on one as a recovery session the day after a match.

Either way it's a great piece of equipment for whichever stage you are entering.

Things To Remember

• Putting it on the lowest resistance and taking it easy won't get you anywhere.

• Put a weight on the back of the bike just in case your momentum puts you too far forward.

• It's always better with some music or the TV on.

Elliptical

Easily one of my favourites. I would hop on an elliptical before or after an on field session and get a good sweat in.

I used this as a nice stepping stone just before I was able to fully run on grass. Soccer conditioning drills that involve an elliptical can be so beneficial for getting you up to your top fitness level.

Things To Remember

• Use the machine as intended, pump with your arms and legs.

• 20-30minutes is enough don't overdue it just because it feels easier then running.

Boxing

There's a few teammates that I could have used some these boxing exercises on! All joking aside boxing is a great addition to your weekly low impact conditioning routine.

Soccer conditioning drills that focus on cardio and agility are always worth adding to your training cycle.

Things To Remember

• If this is new to you it's okay if your coordination is a little off or if it feels awkward.

• Pace yourself, boxing is significantly more tiring than you may think.

• Try a little Rocky music in the background, it worked for him!