Soccer Performance System Conditioning
As previously mentioned there are two parameters of conditioning in regards to soccer
athletes; anaerobic efficiency and aerobic endurance. Where anaerobic efficiency is the
ability to display high amounts of force late in game and aerobic endurance is the ability
to recover and display conditioning through out the match.
When it comes to conditioning we want to focus on anaerobic efficiency within the
program. We specifically train this because of the ability to improve that aspect of the
athletes game while aerobic conditioning is usually heavily placed on the athlete in
practice and becomes redundant to focus on this in training.
The energy systems that we would like to train in SPS to work anaerobic efficiency
follow the parameters of high intensity at short or moderate rest intervals. Basically this
means that we are going to be working intensely for around 5-10 second intervals for a
total of 30 seconds and then resting for 30-90 seconds. This can be repeated 1-10
times depending on the time of the off-seasons and the goals of the program.
The rest periods are important as quality of movement is essential. We are not trying to
break our athletes down during training, rather we want to ensure that they are
preforming at close to 90% of their ability on each drill.
Generally the training of Work Capacity and most conditioning programs may be
delayed until later in the year and be consistent with the specific demands of the sport
and athlete. For purposes, of using this conditioning guide I highly suggest performing
1-2 “Finishers” a week to complete each training session for the first month then up to 4
per week by the last month of training depending on practice schedule. The reason the
conditioning is not definitive is because athletes practice schedules are all different so
you need to become intuitive and balance your work/rest ratio to avoid overtraining.
Work Capacity Conditioning Workouts
Below are some examples of Work Capacity Routines. You can add these circuits to the
end of your training sessions or you can reserve special training sessions for the
completion of these workouts.
Work Capacity #1
(repeat 2-10 times, 60-90 seconds rest)
• Weighted Sled Sprint (30 yards)
• Broad Jumps (10 reps)
• Weighted Sled Drag (30 yards)
• Vertical Squat Jumps In Place (10 reps)
Work Capacity #2
(repeat 2-10 times, 60-90 seconds rest)
• Body Weight Squats (10 reps)
• Body Weight Lunges (10 reps)
• Body Weight Step Ups (10 each leg)
• Burpees (10 reps)
Work Capacity #3
(repeat 2-10 times, 60-90 seconds rest)
• Med Ball Vertical Toss (5 reps)
• Medicine Ball Slams (10 reps)
• Burpees (15 reps)
• Sled Push (40 yards)
Work Capacity #4
(repeat 2-10 times, 60-90 seconds rest)
• Push Ups (15 reps)
• Bear Crawls (20 yards)
• Crab Walk (20 yards)
• Box Jumps (10 reps)
Work Capacity #5
(repeat 2-10 times, 60-90 seconds rest)
• Weighted Sled Push (40 yards)
• Heavy Sand Bag Carry (40 yards)
• Bear Crawls (40 yards)
Work Capacity #6
(repeat 10 times, 45 seconds rest)
• Weighted Sled Push (40 yards)
Must stay above 90% of best time.
Work Capacity #7
(4-5 times, 60 - 90 seconds rest between rounds)
• Prowler Suicides
Push a heavy sled 5 yards, then pull it back with rope or handles
Repeat push/pull at 10 yards, then 15 yards to finish.
Work Capacity #8
(1-2 times)
• 20 yard Sprint (rest 10 seconds and repeat 4 times.)
Rest 2 minutes
• Burpee to Box Jump 20 seconds (rest 30 seconds and repeat 4 times.)
Rest 2 minutes
• 60 yard shuttle 2 sets (rest 45 seconds between rounds.)
Rest 4 minutes
• Sled Drag 40 yards 4 sets (rest 40 seconds between rounds.)
Work Capacity #9 - Four Quarter Sprints
(2-4 times)
• 10 yard sprints with 10 seconds rest between sprints. Repeat 5 times.
• 20 yard sprints with 20 seconds rest between sprints. Repeat 4 times.
• 30 yard sprints with 30 seconds rest between sprints. Repeat 3 times.
• 20 yard sprint, 20 yard stride, 20 yard sprint, 20 yard stride and 20 yard sprint with
30 seconds rest between sprints. Repeat 4 times.
Work Capacity #10
(1-2 times)
• Power Skips (20 yards) (rest 30 seconds between rounds. Repeat 3 times.)
• Ground Starts (10 yards) (rest 30 seconds between rounds. Repeat 4 times.)
• Hill Sprint (20 yards max) (rest 30 seconds between rounds. Repeat 5 times.)
• Tempo 40s (rest 30 seconds between rounds. 2 rounds
