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Conditioning Ideas for Intramural Outdoor Soccer

October 30, 2020

Written by Hayley Swenski, Intramural Sports Outdoor Soccer Supervisor

When training for soccer, it is vital for players to build up their strength and endurance to not only excel on the field, but also to help prevent injury. Staying hydrated, eating smart foods and being well rested are also key factors in increasing performance on the field and aiding in recovery between workouts. Remember to always include a proper warm-up and cool-down in each of your workouts, and don’t be afraid to listen to your body. If you feel too sore, tired, or have a possible injury, it is okay to take time to let your body rest and recover before starting another workout. However, it is still important to push yourself while you are completing your workout. The only way to get better is to work hard and push your body past what you think you can do. Your fitness and skills will develop over time, so be consistent and you will see results faster than you may think!

When developing your training, be sure to include strength training, endurance training, and interval training for optimal results. Here are three different workouts that you can complete in a week to develop all around strength and conditioning to improve your soccer abilities.

Strength Training

Complete 4 rounds with a 1-minute rest between rounds.

  • 12 push-ups
  • 20 total walking lunges
  • 15 burpees
  • 20 bodyweight squats
  • 20 crunches
  • 10-yard sprint

Interval Training

  • 2 mile run under 13 minutes – rest 3 minutes
  • 6 shuttle sprints at 5, 10, 15, and 20 yards – rest 1 minute between shuttles
  • ½ mile run under 3 ½ minutes

Endurance Training

Complete 4 rounds one way, then 4 rounds the other way.

  • Sprint 20 yards
  • Shuffle left 20 yards
  • Back petal 20 yards
  • Shuffle right 20 yards

Overall, remember to just have fun. If you aren’t enjoying your training, try new workouts and exercises to keep yourself motivated and excited to workout. Grab a friend, a soccer ball, and some open space and get to work!