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.

Fartlek Exercise

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.

Alternative Starts

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.