Soccer Fitness and Conditioning - A Different Perspective For Youth Soccer Players

By Mike Grafstein


There are many different thoughts and theories on how to train for soccer fitness. Many of the theories or training regimens include running for distance or time. There is always some mention of doing jogs for cardio to build up stamina and recovery for the game.
This is great information however it is my opinion and experience that this type of preparation for soccer athletes is outdated and will only lead to weakness, slowness and injury.
It is my opinion and experience that soccer athletes need to build their "cardio"/aerobic base through a properly designed interval training program.
Soccer is a game of bursts of energy with rest periods in between. In most soccer games you see the pattern walk -jog - sprint.
It is my opinion and experience that over a 16 week period of time you can build a sufficient aerobic base for soccer through an incremental progressive interval conditioning program using different work to rest ratios with different movement and change of direction 2-3 times a week.
By doing this type of training you are preparing both the energy and muscle systems for the season and it compliments the strength training you are currently doing.
Together the strength training and incremental interval training will you have ready for from a cardiorespiratory, muscular, nervous and psychological perspective.
This is very different than the old standard of go for a 20 - 45 minute steady - state jog for soccer cardio / stamina / fitness / conditioning.
For me, I am a big fan of interval work - work to rest ratios. I have been using these since I was a student at university back in 1985. Here is some different work to rest ratios: 1:4, 1:3, 1:2, 1:1 and 2:1.
Here are some examples with time:
1:5 work hard 10 seconds - rest 50 seconds = 1 rep 1:4 work hard 12 seconds - rest 48 seconds = 1 rep 1:3 work hard 15 seconds - rest 45 seconds =1 rep 1:2 work hard 20 seconds - rest 40 seconds = 1 rep 1:1 work hard 30 seconds - rest 30 seconds = 1 rep 2:1 work hard 20 seconds - rest 10 seconds = 1 rep
To be honest I prefer to start with 1:3, 1:2 or 1:1 intervals and gradually increase the number of reps as the season gets closer. Work up to 15 to 20 reps.
During the season and a week or two before the season I like to start a work to rest ratio of 2:1. This is very demanding
Next it is important that you vary the set up you have for your interval runs. You need to have different courses that include change of direction. Many like to build "speed" endurance by doing runs of 150m, 200 m and 300m.
I prefer to do all out sprints for 10m, 20m and 30m instead. This is more representative of the game and I like doing intervals for conditioning. Keep in mind top end speed is reached at 40m -60m.
Finally the simplest way to condition if you like is what I call the 10-10-10- or 20-20-20 walk - jog - sprint. Players prefer this one because it is easier than the other types of interval work.
The 10 - 10 - 10 walk jog sprint is good for younger players. Walk 10m -jog 10m -sprint 10m. Work up to ten to twenty repetitions or they may work up to fifteen minutes.
The 20-20-20 walk jog sprint is good for older players. The other option is 30-30-30. Walk 20- Jog 20m - Sprint 20m. Work up to 15 to 20 reps or fifteen minutes.
This is good for forward movement; however there are times you need to move to sideways or backwards. difficult to do however the fitness results are very effective

By Mike Grafstein