Aerobic training is vital for all soccer players. That's not surprising, since players are on the move throughout the game's 90-minute matches. There are no timeouts in soccer, so players don't have the ability to rest and recover. At crucial points in games, it's often the player who is in the best condition who wins the battle for the ball and ends up making the critical play that gives his team a chance to win.
Function
The purpose of an aerobic soccer training program is to help improve the cardiovascular condition of players so they can perform at their highest level during the match's most critical moments. Distance running often provides the best aerobic training for soccer, but long-distance runs must be followed by sprints because that's often what happens in a game. A player might have to suddenly sprint explosively to come up with a pass or loose ball and then cross it into the scoring area for a teammate.
Ball Control
Soccer players need to develop their dribbling skills while working on their aerobic conditioning. To do this, mark off a 15-yard by 15-yard area with cones. You should be using about eight cones to mark this area. Take a soccer ball inside the area and dribble it to the inside of the first cone you reach and then to the outside of the next cone. Continue in this manner until you get to the starting point. Then reverse direction and continue to dribble in this manner as you go in the opposite direction.
Change of Direction and Shoot
Start off about 25 yards from the goal. Dribble at top speed to a cone located 15 yards from the goal. Then dribble to another cone located eight yards to the left of the first cone. Then speed dribble diagonally to a spot five yards to the right of the goal. Then shoot for the far corner of the net. Get back to the end of the line and do this drill at least three times.
Shuttle Sprints
Shuttle sprints help you prepare for the explosive running required in a soccer match. Set up cones at the 15-yard mark, the 30-yard mark and the 50-yard mark on a soccer field. On the coach's whistle, sprint 15 yards up and back, then 30 yards up and back and then 50 yards up and back. Take a two-minute break and then repeat the set.
Conditioning Drill
Having excellent endurance pays off when you sprint, jump and fight for contested balls during a competitive game. Set out five cones as you cross midfield. The first cone should be 10 yards past the midfield line and the other cones should be placed every 10 yards from that point. Start off by jogging from the first cone to the fourth cone and then sprinting to the fifth cone. At that point, take two dribbles with a waiting soccer ball and try to score. Then go back to the starting line, jog from the first cone to the third cone and then sprint to the fifth cone before taking another shot on goal. Go back to the starting point, jog from the first cone to the second cone, sprint to the fifth cone and then take another shot on goal.
