Soccer is a fast-paced sport that requires a blend of speed, stamina, agility, and explosive power.
To stay on top of your game for the full 90 minutes, you need a workout routine that mimics the stop-and-go nature of the field.
That’s where interval training comes in!
Interval training involves alternating between high-intensity bursts and periods of lower-intensity activity or rest.
It’s the perfect way to boost your endurance, improve speed, and increase recovery time—all key elements for soccer players.
In this article, we’ll dive into the top 10 interval training drills for soccer players that will elevate your game, improve your fitness, and help you stay in peak condition.
Let’s get started!
a. Sprint Recovery Jog
How It Works:
This simple but effective drill simulates the intensity and recovery periods during a soccer game. You sprint at full speed for 20-30 seconds, followed by a light jog for 30 seconds.
Benefits:
- Improves acceleration and endurance.
- Enhances cardiovascular fitness and recovery.
- Builds the ability to sustain high-intensity efforts.
Pro Tip: Adjust the sprint duration or recovery time based on your fitness level to make the drill more challenging.
b . Shuttle Runs (Suicides)
How It Works:
Place cones at varying distances (10, 20, 30 meters). Sprint to the first cone, tap the ground, and return. Then, sprint to the next cone, and so on, until all cones are touched.
Benefits:
- Builds speed, agility, and stamina.
- Enhances quick changes of direction.
- Helps simulate the on-and-off bursts of energy needed during soccer matches.
Pro Tip: For a greater challenge, increase the distance between cones or add more intervals.
c . Interval Ladder Drills
How It Works:
Start with a 30-second sprint, followed by 30 seconds of rest. Each time, increase the sprint time by 10 seconds and decrease the rest period accordingly.
Benefits:
- Improves both aerobic and anaerobic endurance.
- Increases sprint stamina over long durations.
- Teaches the body to maintain high intensity throughout a match.
Pro Tip: Add dribbling around cones while sprinting to incorporate skill training into this endurance drill.
d . High Knees for Explosive Sprints
How It Works:
Perform high knees on the spot for 20-30 seconds at full intensity, then rest for 30 seconds. Aim for 8-10 rounds.
Benefits:
- Strengthens hip flexors and legs for faster sprints.
- Increases stride frequency and explosive power.
- Improves overall lower-body strength.
Pro Tip: Add lateral movements or resistance bands to intensify the drill.
e . Tuck Jumps
How It Works:
Jump explosively while pulling your knees to your chest. Land softly and immediately jump again. Complete 10 jumps per set with a 20-30 second recovery.
Benefits:
- Builds vertical jump power for heading and sprinting.
- Targets fast-twitch muscles for explosive strength.
- Increases agility and coordination.
Pro Tip: Add variations, like lateral movements or using a higher jump target, to increase intensity.
f . Lateral Bounds
How It Works:
Stand on one leg, then explosively jump to the side, landing softly on the opposite leg. Keep alternating for 30 seconds per set, followed by a 30-second rest.
Benefits:
- Enhances lateral agility and balance.
- Improves quickness in direction changes during defense or attack.
- Develops lower-body power and coordination.
Pro Tip: Increase jump distance or add cones to navigate around to challenge your agility further.
g . Plyometric Push-Ups
How It Works:
Perform a standard push-up, but explosively push your hands off the ground so that they leave the surface. Land softly, reset, and repeat.
Benefits:
- Builds upper-body explosive strength.
- Improves overall power, which translates to shot power and speed.
- Enhances core stability, which is crucial for balance during play.
Pro Tip: Try performing these on a softer surface like grass or a mat to reduce strain on your wrists.
h . Plyometric Lunges
How It Works:
Lunge forward, then explosively jump and switch legs in mid-air, landing in a lunge position on the opposite leg. Repeat for 10-12 reps per leg.
Benefits:
- Builds explosive power in the legs.
- Strengthens the muscles responsible for acceleration and deceleration.
- Improves balance and coordination during dynamic movement.
- Strengthens muscles and connective tissues around knees, reducing risk of injuries (e.g., ACL, meniscus).
- Improves vertical jump height, essential for winning headers and aerial battles.
Pro Tip: Perform this drill with a ball to add skill-based elements and simulate match conditions.
i . Battle Rope Intervals
How It Works:
Hold the battle ropes and alternate slamming them up and down for 20-30 seconds at maximum intensity. Rest for 30 seconds and repeat for 10 rounds.
Benefits:
- Improves upper body and core endurance.
- Builds total-body strength, especially for sprints and tackles.
- Enhances reaction time and overall coordination.
Pro Tip: Add a squat or lunge into the battle rope slam to increase the challenge and target your lower body.
j . Burpees and Sprints Combo
How It Works:
Perform a set of 10-15 burpees, then immediately sprint for 20-30 seconds. Rest for 30 seconds, and repeat the combo for 10 rounds.
Benefits:
- Full-body workout that builds strength, endurance, and explosive power.
- Mimics the intensity and recovery phases of a soccer game.
- Develops stamina and mental toughness for high-pressure situations.
- Increases ability to perform high-intensity efforts over extended periods.
- Improves power and explosiveness for shooting and volleying.
Pro Tip: Adjust the number of burpees or sprint duration to suit your fitness level.
Conclusion
Interval training drills are a cornerstone of soccer conditioning, offering players the chance to improve speed, agility, endurance, and explosive power.
By incorporating these 10 drills into your routine, you’ll be prepared for the unpredictable nature of soccer, whether you’re sprinting down the wing, cutting past a defender, or chasing down a counterattack.
Remember, the key to success with interval training is consistency.
Gradually increase the intensity of these drills as your fitness level improves, and always listen to your body to avoid overtraining.
Start adding these drills to your training regimen, and watch your game-level performance soar!
To boost your soccer performance even further, check out our post on plyometric exercises for soccer players.
Take the first step towards soccer success. Incorporate interval training into your routine and measure your improvement.
Happy training!!!!!!!!!!
One Response
I particularly appreciate the balance between practical tips and pro advice, like incorporating a ball during plyometric lunges to simulate match conditions or adjusting sprint and rest times in ladder drills to suit fitness levels. It’s a great reminder that interval training isn’t one-size-fits-all and can be tailored to individual needs.
The inclusion of battle ropes and burpee-sprint combos is genius! These drills push both physical and mental toughness, which are so important for staying sharp in those high-pressure game moments.