Sport-specific conditioning
Soccer Conditioning: Speed, Stamina and Injury Prevention
Published October 20, 2026
Soccer conditioning should build four things: an aerobic base to recover between efforts, repeated-sprint ability, strength and power (for sprints, jumps, duels), and injury resilience through structured warm-ups like FIFA 11+. In pre-season, train 2 conditioning sessions and 2 strength sessions a week on top of practice; in-season, keep 1 to 2 short strength sessions.
Soccer is an intermittent sport: jogging, walking, sprinting, changing direction, jumping, tackling, for 90 minutes. Endless slow laps don't prepare you for that. Here's a plan that does.
What research shows
- FIFA 11+ works. In a cluster-randomized trial in 1,892 young female players, Soligard and colleagues (2008) found that the structured warm-up reduced the risk of injuries, including severe and overuse injuries.
- Strength training prevents injuries. A meta-analysis by Lauersen and colleagues (2014) found that strength training reduced sports injuries to less than a third, while stretching showed no protective effect.
The 4 pillars
| Pillar | Example sessions |
|---|---|
| Aerobic base | 20-40 min easy runs or small-sided games; 4 x 4 min at 85-90% max HR |
| Repeated sprints | 6-10 x 30 m sprints with 20-30 s rest |
| Strength & power | Squats, Romanian deadlifts, lunges, Nordic hamstring curls, jumps |
| Injury prevention | FIFA 11+ before every practice, hamstring and adductor strength |
Pre-season plan (6 weeks)
| Day | Session |
|---|---|
| Mon | Strength A + short sprints (6 x 20 m) |
| Tue | Aerobic intervals: 4 x 4 min hard / 3 min jog |
| Wed | Team practice (or rest) |
| Thu | Strength B + agility drills |
| Fri | Repeated sprints: 2 sets of 6 x 30 m (20 s rest, 4 min between sets) |
| Sat | Practice match |
| Sun | Rest / easy walk |
Strength A
| Exercise | Sets x reps |
|---|---|
| Back or goblet squat | 4 x 5-6 |
| Romanian deadlift | 3 x 6-8 |
| Nordic hamstring curl (assisted at first) | 3 x 4-6 |
| Copenhagen plank (adductors) | 3 x 15-20 s per side |
| Box jump | 3 x 5 |
Strength B
| Exercise | Sets x reps |
|---|---|
| Rear-foot elevated split squat | 3 x 6-8 per leg |
| Hip thrust | 3 x 8 |
| Single-leg calf raise | 3 x 12 per leg |
| Lateral bound (stick landing) | 3 x 5 per side |
| Pallof press | 3 x 10 per side |
In-season plan
- 1-2 short strength sessions (30 min), at least 48 hours before a match.
- Keep heavy loads, reduce sets (2-3 per exercise).
- FIFA 11+ at every practice.
- Recovery: sleep, carbohydrates after matches, protein at each meal (how much protein per day).
Field drills
| Drill | Description |
|---|---|
| Repeated sprint ability | 6 x 30 m, 25 s rest between |
| 30-15 intermittent | 30 s run / 15 s walk, gradually faster |
| Shuttle 5-10-5 | Change of direction, 6 reps with full rest |
| Small-sided games | 4 v 4 on a small pitch, 4 x 4 min |
Youth players
Adapt volume to age; focus on technique, coordination, bodyweight strength and the FIFA 11+ Kids or standard version. Heavy lifting is fine for adolescents when coached with proper technique and gradual progression.
Nutrition for match day
- 3-4 hours before: a carbohydrate-based meal (pasta, rice, bread) with some protein.
- Hydrate before and at half-time.
- Creatine may help repeated-sprint performance in some players: it increases physical performance in short, high-intensity, repeated efforts. See creatine benefits.
Warm-up matters
Never skip it; our warm-up exercises guide includes a team-sport routine structured like FIFA 11+.
For a complete 12-week conditioning plan with tests (sprint, endurance, strength) and a log, see the soccer track in our programme.
Frequently asked questions
How can I improve my stamina for soccer?
Combine aerobic intervals (like 4 x 4 minutes), repeated sprints and small-sided games.
How many times a week should soccer players lift?
Two times a week in pre-season and one to two shorter sessions in-season.
What is FIFA 11+?
A structured warm-up program including running, strength, balance and agility exercises shown to reduce injuries in soccer players.
Are Nordic hamstring curls important?
They're widely used to strengthen hamstrings, which are commonly injured in soccer.
Should young players lift weights?
With proper supervision and technique, strength training can benefit young athletes.
How can I get faster for soccer?
Train sprints, acceleration, strength and power, with full recovery between sprint repetitions.
Studies cited
- Soligard T et al. (2008). Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ. doi:10.1136/bmj.a2469
- Lauersen JB, Bertelsen DM, Andersen LB (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine. doi:10.1136/bjsports-2013-092538