Youth Soccer Conditioning Article

Youth Soccer Conditioning

"While in general, the best training for soccer is soccer, specific conditioning activities can help enhance a players' physical skills. The more time a youth player spends in conditioning work, the more she will have the requisite strength to fend off challenge on the soccer pitch." -


Youth Soccer Conditioning Drill (SportsRec)

Shuttle Runs

Movement in soccer requires speed, agility, acceleration, deceleration and multidirectional running. Shuttle runs as a conditioning tool require the use of five cones set 10 yards apart. Direct the players to run from cone one to two and then back to one as quickly as possible. This is repeated from one to three, one to four and one to five. For a variation, players can run backwards or sideways.

Ball Jumps

Soccer requires a strong core and strong legs. To condition these areas, place a ball or cone on the ground and have the player stand next to the ball. Instruct players to keep their feet and knees together while jumping over the ball to land on the opposite side. Quickly jump back to start position. Players should repeat for 30 to 60 seconds.

Squat Jumps

To increase power in a soccer player’s legs, have the players stand tall with their feet lined up underneath their hips. Direct players to bend their knees into a squatting position, bring their arms behind their bodies, and immediately jump up and forward. As soon as they land, they should minimize contact with the ground and jump again. This can be completed across the width of the field.


15 Minute Soccer Fitness Drills (FitnessBlender)

A-Day (Hip, Knee, and Ankle; Strength and Stability)

Cross-over Lunges (L&R) 30-60 seconds each side
Agility Dots (L&R Forward & Reverse) 1-2 sets 10 reps each leg and direction
Single Leg Lateral Hops (L&R) 2 sets 10 reps each leg each direction
Clock Lunges (L&R) 2-4 sets each leg
Ice Skaters (L&R) 1 round, 10 reps each leg

B-Day (Explosion Strength / Speed)

Jumping Lunges 2 sets 30-60 seconds
Broad Jumps 2 sets 10 to 20 reps
Lateral Jumps 2 sets 10 to 30 reps
Sprint Starts (L&R Forward & Backward) 2 sets 5 reps each direction
Knee Tuck Jumps 2-4 sets 5-10 reps

C-Day (Core)

Jack Knife Crunches 3 sets 5-10 reps
Windshield Wipers 3 rounds 5- 10 reps
Back Bows 3 rounds 10-20 reps
Russian Twists 3 sets 10-20 reps
Side Hip Raises 3 sets 10-20 on each side

D-Day (Cardo Threshold)

*While running laps, do one or more of the following exercises every two minutes:
Line Drills (yo-yo’s) 2-4 rounds of 30-60 sec or number of completed cycles
Burpees 2-4 sets 30 sec
Power Skips 2-4 sets 30-60 sec
Mt. Climbers 2 sets 30-60 sec





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