The following is a conditioning program that can be used for all prospective soccer players. You may also adjust it depending on your current fitness levels.

This program will (if you follow it without cheating, of course) surely increase your physical abilities and help you perform at your maximum on the field.

You may not find this program fun, but that wasn’t my intention to make it fun. Instead, focus is put on improving your conditioning as much as possible.

During a soccer game you will stand a much higher chance of beating your opponent if you really do follow this program strictly. This program will also increase in difficulty after every week.

This means that if you are cheating during the week one you will have much harder to complete the week two. You don’t have to compete against anyone – just be yourself!

Program for Week 1

• Stretch, involve you whole body. Do this for 10 minutes
• Jog, 10-15 minutes
• Hot foot 3 sets of 15 reps
• Knee jumps 3 sets of 15 reps
• Push-ups 4 sets of 25-30 reps
• Sit-ups 4 sets of 15-20 reps
• Various ball drills, 20 min (juggling, passing, heading)

Conditioning Program for Week 2

• 10 minute stretch
• Jog, 10-15 minutes
• Hot Foot, 4 sets, (30 reps per set)
• Knee jumps, 3 sets, of 20 reps
• Pushups, 4 sets, 15 reps
• Sit ups, 4 sets, 30 reps
• Various ball drills, 25 min, (juggling, passing, heading)

Conditioning Program for Week 3

• Stretching 15 Minutes
• Jog 15 Minutes
• Sit-ups, 4 sets, 20-25 reps
• Sprints, 5 sets, 40 yard sprints wit maximum speed
• Knee jumps, 3 sets, 20 reps
• Pushups, 3 sets, 20 reps
• Squat thrust, 3 sets, 20 reps
• Various ball drills, 25 min, (juggling, passing, heading)

Conditioning Program for Week 4

• Stretching, 10-12 Minutes
• Jogging, 15 Minutes
• Sprints, 7 sets, 40 yard sprints wit maximum speed
• Pushups, 3 sets, 40 reps
• Knee jumps, 3 sets, 25 reps
• Sit ups, 3 sets, 50 reps
• Various ball drills, 30 min (juggling, passing, heading)

Program for Week 5

• Stretching, 10-12 Minutes
• Jogging, 15 Minutes
• Pushups, 3 sets, 45 reps
• Sit ups, 3 sets, 50 reps
• Knee jumps, 3 sets, 25 reps
• Sprints, 10 set, 40 yard, full speed
• Various ball drills, 30 min, (juggling, passing, heading)

Summary

There you go, now you are able to practice on your soccer fitness skills without any excuses. Remember, it is up to you whether you will achieve all of your goals or not.

Nobody can make you do it, so you will just have to keep pushing, work har during your soccer training until you get where you want to be!