Soccer Training Exercises for Adults
Soccer players need to have a high aerobic and anaerobic endurance capacity to be able to run up and down the field for extended periods of time. The game of soccer requires players to run fast and change directions quickly. To prepare themselves for the grueling physical demands of the sport of soccer, adults should incorporate sprints, plyometrics and agility drills into their training to improve their ball handling, footwork and speed.
Step jumps improve your power on the soccer field. Set out one cone. Standing beside the cone, jump up and over to clear the cone. Land on both feet, then immediately jump back over the cone. With this exercise, keep ground contact to a minimum. Perform three sets for 30 seconds each time.
Soccer requires quick, high-intensity bursts. An adult soccer player needs to be well conditioned aerobically and anaerobically. Performing fartlek exercises is a great way to condition your body. Run continuously for two minutes, walk for 15 seconds and sprint for 10 seconds. Repeat this pattern for 20 to 30 minutes. Running continuously improves aerobic endurance, while sprinting helps to improve anaerobic endurance, enhancing your performance on the field.
Weave In-Weave Out
Place four cones about three yards apart in a straight line. In the middle of each of those cones, place another cone three yards to the right. Start by standing in front of the first cone. Sprint from one cone to the next cone. This exercise is great for helping adults to develop footwork. Soccer demands skilled footwork when changing directions quickly, for ball control and for playing defense.
To improve your acceleration and soccer skills, perform soccer-related exercises such as: three pushups; 10 ball touches, or running in place while alternating tapping the top of the ball with your right and left toes; or jumping up to head the ball. Follow each exercise by sprinting for 50 meters.
- "Fitness: The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2010
- Sports Fitness Advisor: Soccer Training Section
- Milanović Z, Sporiš G, Trajković N, James N, Samija K. Effects of a 12 Week SAQ Training Programme on Agility with and without the Ball among Young Soccer Players. J Sports Sci Med. 2013;12(1):97–103. Published 2013 Mar 1.
- Feito Y, Heinrich KM, Butcher SJ, Poston WSC. High-intensity functional training (hift): definition and research implications for improved fitness. Sports (Basel). 2018;6(3):76. Published 2018 Aug 7. doi:10.3390/sports6030076
- Arazi H, Eston R, Asadi A, Roozbeh B, Saati Zarei A. Type of ground surface during plyometric training affects the severity of exercise-induced muscle damage. Sports (Basel). 2016;4(1):15. Published 2016 Mar 1. doi:10.3390/sports4010015
Nicole Waldo has been working in the fitness industry since 2003. She is certified as a personal trainer through the International Sports Science Association. Waldo graduated from the University of Montana, earning a Bachelor of Science in health and human performance with a concentration on health promotion.