The basics
Soccer players have to run throughout a 90-minute game. There is plenty of stopping and starting, and there are moments when a soccer player will be able to rest, but it is not an exaggeration to say the game is one of constant motion. Speed, quickness, endurance and leg strength are required. A soccer player must build his legs up in all these areas. A great workout program will help a soccer player achieve her maximum potential in all these areas.
Start off by stretching. The following hamstring stretches will help your prepare for your speed, agility and endurance workouts: The two-leg hamstring stretch, the hamstring split stretch, the lying quadriceps stretch, the standing groin stretch and the lower back stretch. These exercsises are detailed in the link below.
Build speed and quickness
All soccer players regularly hate this drill but in order to build speed it is required. Start at the goalline and jog 20 yards. Then sprint back 20 yards to the goalline. Then repeat this drill while running 30 yards, 40 yards and 50 yards. At the start of training camp, a coach may ask you to run this drill 3 or 4 times in a practice. It is tough and painful, but it will help build speed.
To build quickness and agility, set up a series of cones over a 20-yard course. Set three cones on the left side of your agility course and three cones on the right side. Then sprint the 20 yards by running to the first cone on the left and then running all the way to the first cone on the right. Continue until you have gone around each of the cones on your layout. This will improve your ability to cut on the soccer field and do it quickly.
Build leg strength and endurance
Go to the gym and build up your leg strength on the leg press machine. The idea of increasing strength in your legs is to improve your balance and help provide you with a solid base. As an opponent tries to tackle the ball, he will invariably make contact with your lower body. Stronger legs will help you stay up so that you can evade the tackle and make a play. Stronger legs will help you avoid fatigue late in the match and help you make accurate passes. By doing 10 presses, resting for two minutes and then repeating the exercise two more times in your workout you can improve your leg strength and endurance for soccer.
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