Using the off-season to improve your physical condition is vital for any soccer player. First of all, coaches have a limited time to work with their teams, and would much rather work on the tactical side of the game than conditioning during the sports season. Plus, when a player becomes fatigued, their skills deteriorate. So working out and keeping skills sharp during the off-season is crucial to becoming a better athlete.

The key is to vary activities. That way your workout stays fresh. I know some people who can just run two miles every day during the summer, but switching things up will not only give you a more complete workout, it will make it more fun.

PLYOMETRICS

Quickness training is essential for any soccer player.  An explosive first step is a huge advantage, and will help you create space between you and your defender.  Plyometrics is a great way to accomplish this goal.
           
There are all sorts of plyometrics activities – lunges, lateral moves, jumping on and over objects, ducking under others, working with ladders, and using bands around your ankles, medicine balls and ankle weights.

In addition to improving your quickness, plyometrics will also strengthen the muscles around your knees and ankles, adding stability and balance, and limiting injuries, especially in younger and female athletes.

RUNNING

Cardiovascular fitness is paramount to soccer players, and you should incorporate both short and long runs into your workouts.

Shuttle runs are an excellent way to accomplish this because they closely replicate the quick bursts necessary for soccer.  You can start with an 18-yard run and work your way up to 100-yard sprints, taking a break between each run.  This will effectively raise your heart rate and emulate game action, where you often sprint 25 yards or so and get natural breaks when, for instance, the ball goes out of bounds.

Distance running is also important.  Many coaches grade your fitness with a two-mile run, which they expect to be completed in 12 minutes.  You should work up to the distance by running 400 yards as fast as you can, then 800 yards, 1,200 yards, a mile, adding distance until you can run two miles as fast as possible.

UPPER BODY STRENGTH

An often overlooked aspect of soccer conditioning programs is upper body workouts.  This is where you get the power to hold people off the ball and shield it from a defender, and to carve out space when you go up for headers.

Personally, I have never been a big weight room guy.  I just find it boring to lift weights.  I prefer an old-school Rocky kind of workout.  I don’t need a gym membership for my workout.  There is nothing I do that can’t be accomplished in a New York City park.  You can properly gain the upper body strength you need with a series of push-ups and pull-ups.

You must also work on your core strength, which is your stomach.  A strong core will allow you to maintain balance, push off and move laterally.  This will lead to quicker, stronger movement.

Sit-ups are the most effective way to build your core muscles.  Remember to go through an entire range of motion, focusing on your upper and lower abdominal muscles as well as your lateral obliques.

PLAY THE GAME

During the off-season, I prefer small-sided games – 4 vs. 4; 3 vs. 3; 2 vs. 2 or even 1 vs. 1.  This allows you to get many more touches than in an actual game.  You should definitely play on club teams as well, but in those cases you can sometimes go through an entire game and only touch the ball five or so times.

You should also perform drills on your own.  You’re kidding yourself if you think you can go an entire off-season without working on your skills and expect to be sharp.  These drills need not be elaborate, but work on trapping the ball, knock the ball against a wall and also get in your backyard and juggle.

REST AND NUTRITION

High school and college-aged kids often think they can get by eating Doritos and drinking Mountain Dew, but that will catch up with you before long.  Getting proper rest, eating a balanced diet and drinking a lot of water will set you up to be your best.

Keys to your off-season should include all of the above types of drills and exercises with a lot of variety.  Your mornings should include either plyometrics, sprints, long runs, core training or strength training.  In the afternoons or evenings, you should kick the ball around or play in games.

If you follow this simple program, you’ll enter the upcoming season in great shape, giving you a jump on the competition as you take your game to the next level.