Strength and Conditioning
​Soccer is more than just skill — it’s about power, speed, endurance, and agility. This training section gives players and coaches simple, science-backed workouts that can be done anywhere, no fancy gym required. Below are many examples along with demo videos to help players into the elite physical shape that soccer demands.
1. Strength
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Bodyweight Squats
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Keep chest up, squat to 90°, drive through heels.
Watch Demo
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Walking Lunges
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Step forward, bend both knees to 90°, alternate legs.
Watch Demo
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Single-Leg Balance Touches
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Stand on one leg, reach the opposite hand to the floor and return.
Watch Demo -
Push-Ups
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Keep body straight, lower to 90°, press back up. Can modify from knees.
2. Speed
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5–10–5 Shuttle
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Sprint 5 yards, backpedal, then sprint 10 yards, repeat.
Watch Demo -
High-Knee Sprints
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Drive knees up quickly while sprinting in place or over 10 yards.
Watch Demo -
Hill Sprints
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Sprint up a short hill with full effort, walk down to recover.
Watch Demo -
Resisted Sprints (Band or Partner)
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Sprint while a partner or band provides light resistance.
Watch Demo -
Falling Starts
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Lean forward until almost falling, then explode into a sprint.
​3. Endurance
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Interval Runs
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Jog 1 min, sprint 30 sec. Repeat 6–10 rounds.
Watch Demo -
Cone Circuits
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Set up 4 cones in a square. Jog, shuffle, and sprint between sides.
Watch Demo -
Push Up into Sprint
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Start by laying on your stomach and then push up to your feet straight into a sprint.
Watch Demo -
Ball Work Conditioning
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Dribble between cones at varying speeds for 1–2 minutes.
Watch Demo -
Zig-Zag Runs
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Sprint cone to cone in a zig-zag pattern. Short breaks, multiple sets.
Watch Demo
4. Agility
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Ladder Drills
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Use an agility ladder (or tape) to do 1-2 step patterns. Fast feet!
Watch Demo -
Cone Hops
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Set up cones and hop laterally over them. Stick the landing.
Watch Demo -
T-Drill
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Sprint forward, shuffle side-to-side, then backpedal.
Watch Demo -
Mirror Drill (Partner)
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One leads, the other mirrors side-to-side movements quickly.
Watch Demo -
Broad Jumps
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Stand tall, swing arms, and jump forward as far as you can. Land softly in a squat position.
