Soccer players require both strength and endurance.
The proper soccer exercises will give you stamina to out-perform your opposition in a 90-minute soccer game. It is a game of constant movement. But you need more than just endurance.
Excelling at soccer is of course your goal. To do that however, you have to be in good enough physical shape to out-perform your opponents in a 90-minute soccer match. Endurance is only a part of that equation. You also need strength. There are 4 types of soccer exercises that you can do to help you accomplish this that should be done on a regular basis.
- Endurance Training – to have the wind you need to last the entire 90 minutes of the game without having to be taken off the field for a “breather.”
- Speed Training – allows you to get to the ball faster than your opponent or to get and stay ahead of your opponent.
- Flexibility Training – to stretch and strengthen your muscles to prevent injury and encourage muscle growth.
- Weight Training – to move quicker, gain position on the ball and jump higher for balls in the air.
The first 3 are types of training that every soccer player should do. Weight training however, is something that should be started after your player has turned 15 or 16 years old.
Flexibility Training
Always warm up before any endurance training run. To do that properly you need to spend a few minutes stretching and flexing your muscles and joints. This is not like the usual golfer making a few swings before addressing the ball on the first tee. You need to have your muscles warmed up and ready to go before stressing them in a workout.
Warm up for 5 – 10 minutes before stretching. Light jogging will work.
Flex and stretch your muscles holding each stretch for 15 – 20 seconds. Make 2 – 3 stretches per body part. It is important that you Do not bounce while you are stretching. Hold the stretch in place. Start at the bottom and work your way up. Ankles, calves, hamstrings, quads, waist and hips, arms, chest, shoulders, neck and head. Don’t hold a painful stretch. You should feel a tightness in the muscle, but not pain. Breathe! Do not hold your breath.
Endurance Training
When working on endurance, give it 100% effort as this will translate to an expansion of your abilities more rapidly. Work hard enough to get out of your comfort zone, and continue to expand your comfort zone as you improve. You should give your body time to recover between hard workouts. If you train hard every day there will be no juice left in your tank come game time.
Sprint (speed) Training
Work without the ball! Although it is a good idea to practice speed drills with the ball, in reality, on the soccer field you don’t spend that much time in possession of 
the ball. Much of your time is spent getting yourself in a position to help move the ball down-field. Doing both types of soccer speed training exercises will be of greater benefit in the long term.
Strength Training
Weight training for soccer is an excellent way to improve your strength to win challenges for the ball. In the air, and on the ground. It’s about improving your overall strength, not becoming muscle-bound. I suggest you visit with a qualified weight trainer before pursuing this. Your soccer coach will be able to help you with suggestions for that as well.
Always allow yourself RECOVERY TIME. Recovering from any of the soccer exercises that you perform will allow to continue to improve. This will improve your overall conditioning for the long-term.
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