While soccer players can dribble, pass and shoot the ball with great skill, the key to any soccer player's game is the ability to run. Soccer players need to be in great condition because they are required to run throughout the game. They need to train for endurance, but also for explosive speed. Players may need to call on that speed late in the game to make a game-changing play. Exercises can help a player prepare for just such situations.
Step 1
Start off at midfield with the ball. Set up a series of six cones, each cone five yards apart. Dribble to the right of the first, the left of the second, the right of the third and continuing in the same pattern. Do this at full speed, then speed-dribble back to the starting point, where you pass the ball to a teammate, who does the same thing. Repeat one more time to build explosive speed and dribbling skills.
Step 2
Run from the end line to the top of the penalty area and back. Then sprint to the 25-meter mark and back, then run to midfield and back. Take a three-minute break and repeat the drill. This will help you build endurance as you run.
Step 3
Lunge as you walk to build leg strength, which can translate into running speed. Start off at the end line and place both hands behind your head. Take a big step forward with your right leg, so the shin of your left leg is almost parallel to the ground. Then take a long step with your left leg so that your right shin is almost parallel to the ground. Walk this way from the end line to the edge of the penalty area, then turn and walk back in the same manner.
Step 4
Run the carioca step to build agility and quickness when you run. The carioca is a lateral movement that requires you to move sideways. As you run to the right, your trail foot crosses over your lead leg as you rotate your hips. Do this from the sideline to midfield, then return to the sideline.
Step 5
Do plyometric jumping to gain explosive speed and endurance. Set up a 15-inch box on a hard surface, away from walls; you don't want to be able to touch any walls for balance or assistance. Stand to the left of the box and jump over it to the right. Jump back to the other side. Do 15 side-to-side jumps and take a one-minute break. Repeat the set. Then do the same exercise by jumping from back to front and front to back.
