Epic Soccer Fitness Program

Intro:

Welcome to the Epic Soccer Fitness Program!  I have broken this down so that you have a daily program that is designed to go for 4 weeks.  At the end of that 4 weeks, if you have followed the program and trained hard, you will be in excellent soccer shape.  I use this program any time before the start of a season to make sure I am in excellent shape going into training camp.

One thing to note is that it is vitally important to warmup, stretch, and cool down.  This will help you avoid injury which will put you on the sideline for any amount of time.  Trust me, take the few extra minutes to warmup and stretch so that you avoid days, weeks, or even months nursing an injury.

We will be doing a mix of medium-long distance and short distance training to build up your endurance as well as building your fast-twitch muscle fibers.  When I say long distance I mean no longer than a 2 mile run at the most.  Since soccer involves a lot of short bursts and sprinting we do not want to build up only slow-twitch muscles that are built for repeated motion over long periods of time.

The goal on your medium-long distance runs is to constantly beat your previous times.  You should not get comfortable on these runs but you should be pushing yourself to finish with your fastest time every time.  You may not always beat your time every day but over the course of a few days and weeks your time should greatly improve.  This will build up not only your endurance but also your mental toughness.

The same rule applies to your short distance training.  Always try to beat yourself!

And remember, this is a guide for you to go by…it is not an exact science.  So if you can start off doing more than x amount of sprints on a given day then go for it.  Listen to your body…if you need to do more to get in shape then just do more of each exercise.  If you are really struggling and need to do less then just start out where you are comfortable and work your way up.

Now let’s get started!

Epic Soccer Fitness Program:

Week 1:

Day 1: (Medium-Long Distance Training)

Warm-up by jogging a few laps around the field

Stretch

1 mile run

10 push ups

10 sit ups

5 squat thrusts

warm down

stretch

Day 2: (short distance)

Warm-up by jogging a few laps around the field

Stretch

Half field sprint

Walk back

Immediate half field sprint again

Walk back

Quick water break

18 yard shuttle run – 6 yard line, endline, 18 yard line, endline

Repeat once more

Full field sprint

Warm down

Stretch

Day 3: (Medium-Long Distance Training)

Warm-up

Stretching

1 mile run

15 push ups

15 sit ups

10 squat thrusts

warm down

stretch

Day 4: (short distance)

Warm up

Stretch

Half field sprint

Walk back

Immediate half field sprint again

Walk back

Immediate half field sprint again

Walk back

Quick water break

18 yard shuttle run – 6 yard line, endline, 18 yard line, endline

Repeat once more

Full field sprint

Warm down

Stretch

Day 5: take time to rest and let the lactic acid build up subside.

Day 6: (Medium-Long Distance Training)

Warm-up

Stretching

1.5 mile run

20 push ups

20 sit ups

10 squat thrusts

warm down

stretch

Day 7: short distance

Warm up

Stretch

Half field sprint

Walk back

Immediate half field sprint again

Walk back

Immediate half field sprint again

Walk back

Quick water break

18 yard shuttle run – 6 yard line, endline, 18 yard line, endline

Repeat once more

Full field sprint

Warm down

Stretch

Week 2:

Day 1: (Medium-Long Distance Training)

Warm-up

Stretching

1.5 mile run

20 push ups

20 sit ups

10 squat thrusts

warm down

stretch

Day 2: short distance

Warm up

Stretch

Half field sprint

Walk back

Immediate half field sprint again

Walk back

Immediate half field sprint again

Walk back

Quick water break

Half field shuttle run – 6 yard line, endline, 18 yard line, endline, half and back to the endline

Full field sprint

Warm down

Stretch

Day 3: short distance

Warm up

Stretch

3 18 yard sprints there and back with a 30 second break

Water break

Half field shuttle run

1 minute rest

Half field shuttle run

1 minute rest

Full field sprint

10 jumping jacks

15 push ups

20 sit ups

warm down

stretch

Day 4: rest day

Day 5: (Medium-Long Distance Training)

Warm-up

Stretching

2 mile run

20 push ups

20 sit ups

10 squat thrusts

10 jumping jacks

warm down

stretch

Day 6 short distance

Warm up

Stretch

3 18 yard sprints there and back with a 30 second break

Water break

Half field shuttle run

1 minute rest

Half field shuttle run

1 minute rest

Full field sprint

10 jumping jacks

15 push ups

20 sit ups

warm down

stretch

Day 7: Warm up

Stretch

3 18 yard sprints there and back with a 30 second break

Water break

Half field shuttle run

1 minute rest

Half field shuttle run

1 minute rest

Full field sprint

10 jumping jacks

15 push ups

20 sit ups

warm down

stretch

Week 3:

Day 1: (Medium-Long Distance Training)

Warm-up

Stretching

2 mile run

20 push ups

20 sit ups

15 squat thrusts

15 jumping jacks

warm down

stretch

Day 2: short distance

Warm up

Stretch

4 18 yard sprints there and back with a 30 second break

Water break

Half field shuttle run

1 minute rest

Half field shuttle run

1 minute rest

Full field sprint

20 jumping jacks

25 push ups

20 sit ups

warm down

stretch

Day 3: short distance

Warm up

Stretch

Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes

20 push ups

20 sit ups

15 squat thrusts

15 jumping jacks

3 18 yard sprints there and back with a 30 second break

Water Break

1 Full 4 corner Field Sprint (around the field)

Day 4: (Medium-Long Distance Training)

Warm-up

Stretching

2 mile run

20 push ups

20 sit ups

20 squat thrusts

20 jumping jacks

warm down

stretch

Day 5: rest

Day 6: short distance

Warm up

Stretch

Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes

20 push ups

20 sit ups

15 squat thrusts

15 jumping jacks

418 yard sprints there and back with a 30 second break

Water Break

1 Full 4 corner Field Sprint (around the field)

Day 7: short distance

Warm up

Stretch

Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes

20 push ups

20 sit ups

15 squat thrusts

15 jumping jacks

4-18 yard sprints there and back with a 30 second break

Water Break

1 Full 4 corner Field Sprint (around the field)

1 Half 4 corner field Sprint

Week 4:

Day 1: (Medium-Long Distance Training)

Warm-up

Stretching

2 mile run

25 push ups

25 sit ups

20 squat thrusts

20 jumping jacks

1 Full 4 corner Field Sprint (around the field)

warm down

stretch

Day 2: short distance

Warm up

Stretch

Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes

20 push ups

20 sit ups

15 squat thrusts

15 jumping jacks

full field shuttle run

Water Break

1 Full 4 corner Field Sprint (around the field)

1 Half 4 corner field Sprint

Day 3: short distance

Warm up

Stretch

Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes

20 push ups

20 sit ups

15 squat thrusts

15 jumping jacks

full field shuttle run

1 minute break

full field shuttle run

Water Break

1 Full 4 corner Field Sprint (around the field)

1 minute rest

1 Half 4 corner field Sprint

1 minute rest

1 18 yard 4 corner field sprint

warm down

stretch

Day 4: rest

Day 5: short distance

Warm up

Stretch

Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 3 minutes

20 push ups

20 sit ups

15 squat thrusts

15 jumping jacks

full field shuttle run

1 minute break

full field shuttle run

Water Break

1 Full 4 corner Field Sprint (around the field)

1 minute rest

1 Half 4 corner field Sprint

1 minute rest

1 18 yard 4 corner field sprint

warm down

stretch

Day 6 (Medium-Long Distance Training)

Warm-up

Stretching

2 mile run

25 push ups

25 sit ups

20 squat thrusts

20 jumping jacks

1 Full 4 corner Field Sprint (around the field)

1 minute rest

1 Half 4 corner field Sprint

1 minute rest

1 18 yard 4 corner field sprint

warm down

stretch

Day 7: short distance

Warm up

Stretch

Walk, Jog, Sprint, Jog (cones equal distance apart – about 15 yards away) do this for 3 minutes

20 push ups

20 sit ups

15 squat thrusts

15 jumping jacks

full field shuttle run

1 minute break

full field shuttle run

Water Break

1 Full 4 corner Field Sprint (around the field)

1 minute rest

1 Half 4 corner field Sprint

30 second rest

1 18 yard 4 corner field sprint

warm down

stretch