Coaches Blog

Sam's Blog is a bi-weekly addition to the US Youth Soccer Blog. Sam Snow is the Coaching Director for US Youth Soccer.


Spring Season Fitness

Sam Snow

As we move into the spring season many players must regain their fitness levels in order to compete in the spring league, US Youth Soccer National Championships, regional leagues and beyond. So for your teenaged players here are some soccer specific exercises that impacts fitness, ball skill and mental toughness. Please make no mistake that these are drills, not activities. There is a place for drills in practice, which is different from a training session. Practice should be done with teenage and adult players as a supplement to training sessions.
1.            KEEPER FITNESS: need four cones, one ball and one server. Set the keeper at the center point and place the cones ten yards apart from him/her (one in front, one in back and one to each side). The keeper runs to each cone, but always faces forward. The keeper then works on forward and backward sprints as well as lateral movement. He/she must return to the center before going to the next cone. The server is behind the front cone with the ball and the keeper always faces the server. The server may throw the ball to the keeper at anytime and should vary the times of the throws. The keeper catches the ball and throws it back to the server all while in stride. One set is going to all four cones and finishing in the center. The number of sets and the work to rest ratio depends on the keeper's current fitness level and age.
2.            FIELD PLAYER FITNESS: need two cones and one ball. Set the cones ten yards apart. Player sprints with the ball to a cone. When he/she reaches a cone he/she cuts (spin turn) the ball and sprints to the other cone. Spin turn with both feet, alternating. Duration is 30 seconds to one minute.
3.            FIELD PLAYER FITNESS: Need four cones and one ball with three players per set of cones. Set one cone at a starting point, another fifteen yards ahead, then the other two set ten yards away, but parallel to one another and one yard apart. Player at the start cone dribbles the ball at speed to second cone fifteen yards away, when he/she reaches it he/she passes the ball through the two cones ten yards away (pass while dribbling). The instant the player passes he/she must sprint to receive his/her own pass behind the two cones. The cones may latter be replaced with a teammate to pass to and a defender to pass around.
4.            FIELD PLAYER FITNESS: one ball and two players standing fifteen yards apart from one another. One player serves a ball on the ground about eight yards out. The other player sprints to the ball and one touch passes back to the server. He/she then jogs back to the starting point and repeats, completing ten repetitions per set and then switches roles. This provides for a one to one work to rest ratio.
5.            FIELD PLAYER FITNESS: three players, one ball. Two players stand twenty yards apart and the third player in the center. Same drill as No. 4 above only the player in the center never stops sprinting between servers. Duration is thirty seconds to one minute. A one to two work to rest ratio for this vigorous drill.
6.            TEAM FITNESS: relay drill-six players and one ball per line. Legs spread; front player rolls the ball through the legs to the back player, who stands five yards off the end of the line. He/she picks up the ball and sprints out front to a cone set ten yards in front of the line. After passing the cone he/she sprints to the front of the line and repeat the procedure. A team wins by getting all six of their players through before the other team.
7.            TEAM FITNESS: same format as No. 6 above only the ball goes under and over. First player hands the ball under through the legs; next player hands the ball over his/her head to the player behind him/her. The last player in the line gets the ball and sprints up and around the cone and then back to the front of the line. Repeat until all six players have sprinted.
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