Team management




Freek Bijl

Freek Bijl

February 1, 2024

3 min read

Soccer training drills to get fit for the new season

Soccer drills to get fit for new football season

Preparing for the upcoming season demands top-notch fitness. In this article, we'll dive into 12 essential training drills designed to boost your athleticism and readiness for the challenges ahead. From explosive plyometrics to agility-enhancing exercises, these drills cover all bases to elevate your performance. Get ready to optimize your fitness and dominate the season with these must-try drills.

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  1. Interval Training:

    • Sprint Intervals:

      Sprint for 30 seconds at maximum effort, followed by 1 minute of walking or jogging. Repeat for 8-10 rounds.

    • Tabata Protocol:

      Perform 20 seconds of high-intensity exercise (such as burpees or mountain climbers), followed by 10 seconds of rest. Repeat for 4 minutes (8 rounds).

  2. Plyometric Exercises:

    • Box Jumps:

      Stand facing a sturdy box or platform, then jump onto it with both feet, landing softly. Step down and repeat for 10-15 reps.

    • Lateral Bounds:

      Jump sideways as far as possible, landing softly on one foot, then immediately jumping in the opposite direction. Repeat for 10 reps on each side.

  3. Agility Drills:

    • T-Drill:

      Set up cones in a T-shape formation. Sprint forward to the middle cone, side shuffle to touch the cone on your right, side shuffle to touch the cone on your left, then backpedal to the starting point.

    • Ladder Drills:

      Use an agility ladder to perform drills such as the In-Out drill (stepping in and out of ladder squares), the Side Shuffle (moving laterally through the ladder), and the Ickey Shuffle (a combination of quick feet and lateral movement).

  4. Strength Training:

    • Bodyweight Squats:

      Stand with feet shoulder-width apart, squat down as if sitting back into a chair, then return to standing. Perform 3 sets of 12-15 reps.

    • Pull-Ups:

      Grip a pull-up bar with hands slightly wider than shoulder-width apart, palms facing away. Pull yourself up until your chin is above the bar, then lower yourself back down. Aim for 3 sets of 6-10 reps.

  5. Endurance Runs:

    • Long Slow Distance (LSD) Run:

      Run at a moderate pace for an extended duration, such as 45 minutes to 1 hour, focusing on maintaining a steady pace.

    • Fartlek Runs:

      Mix intervals of varying speeds and intensities into your run. For example, alternate between 1 minute of jogging, 1 minute of running at a moderate pace, and 30 seconds of sprinting.

  6. Core Stability Exercises:

    • Plank:

      Start in a push-up position, then lower onto your forearms, keeping your body in a straight line from head to heels. Hold for 30-60 seconds, focusing on engaging your core muscles.

    • Russian Twists:

      Sit on the floor with knees bent and feet elevated, holding a weight or medicine ball. Twist your torso to touch the weight to the floor on each side. Aim for 3 sets of 12-15 reps per side.

Incorporate these specific drills into your training regimen to target various aspects of fitness and improve performance ahead of the new season. Want to get more out of your game? Download Mingle Sport to easily manage your team, get insights in your performance and share live match highlights during the games. Download iOS / Download Android.