If your mind is not attuned to this feeling, then you may be the first to quit when the going gets tough in practice, or, even worse, in the later stages of an important game. 

It is more beneficial to work hard before the beginning of the season; otherwise, you run the risk of starting the first few games of the season under-par. This can cause a problem for you when it comes down to your coach’s team selection and your playing time.

If you come into the season unfit, then you run the risk of using the season as your fitness program, and you’ll be on schedule to gain full fitness the last week of the season. When the season is over, you will lose your fitness quickly and start the frustrating cycle over again for the next season. 

Every soccer-related thought in a player’s mind around pre-season should be centered on pushing hard. One question a player might ask is, “how do I get started?” Unfortunately, some players don’t know what it takes to push hard, or ever ask about getting started. Don’t let that be you!

However, before you put on your jogging shoes and hit the trail, you must realize that the pain and effort you are about to put out will do little for your overall soccer fitness. Of course running will build a fitness base, but it will do little for the cuts, start-and-stop runs, and skill movements that are a constant in soccer. 

Working with a trainer is an excellent way to get motivated, ensuring that someone with the experience and know-how is guiding you toward complete soccer fitness. If you haven’t got a trainer, then you can follow a basic program like the one below to improve your soccer fitness and gear you up for the team try-outs and league play of the upcoming season.

Dynamic and Equilibrium Flexibility Training: 10-15 minutes
Aerobic Soccer Training: 15 minutes
Wall Work Session: 30 minutes
Distance Run: 10-15 minutes
Calisthenics and Stretching: 10-15 minutes

Fitness Tests: (one to two times a week)
Cooper Test: 2 miles in 12 minutes
Sprint Work: 10 100-yrd. Sprints (13 seconds) with a 1 minute jog-back-cool-down between sprints

If your serious about your game, then this is a work out that will give you serious results. You will definitely feel the physical burn that these training programs and tests provide, but it will be well worth it in the season when your opponents feel the pain of your game.

The training staff at 4skills.com is dedicated to helping you reach the next level in your game. To learn more about 4skills.com’s other visual and interactive player developmental products, click here.

All Smiles on the Field,

Kamal de Gregory
Soccer Luminary
Director 4skills.com