3 Types of Soccer Fitness Training | Improve Soccer Fitness

I am coming today here with another short article for you. I've had a couple of requests about this one, so today I'm doing Soccer fitness.


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Aspect of Soccer Fitness Training :

Now there are many aspects to Soccer fitness. You've got things like speed, endurance, stamina, agility, strength. So, only today is what I want to focus on is building that base fitness. So, if you're starting from an off-season and you're starting to work into a season that’s upcoming, and you're in preseason with that and you want to start from the bottom and try build that base up.  That’s the sort of fitness of talking about now.

I want to talk through 3 different types of training that you can do to help improve that Soccer fitness. So just before you get started with any fitness work, of course it’s important with these to warm up properly.

Now I'm not going to talk about a warm-up today, maybe we do that in another article. But make sure you warm up properly. Things like dynamic movements are perfect, for this sort of fitness work. So make sure you do that to avoid any injuries.

Now I apologies for the wind. "It’s too late to apologies".  It’s quite strong here so hopefully it doesn't affect the sound.

Types of Soccer Fitness Training:

There are three types of soccer fitness training. They Are

  1. Continuous Soccer Fitness Training
  2. Fartlek Soccer Fitness training
  3. Interval Soccer Fitness training

Continuous Soccer Fitness Training:

Now the first training type that we will speak about is continuous training. Now the clue is in the title with this one, CONTINUOUS. As you can see there. So it’s a form of training that is low aerobic training, so you're doing it at low intensity but you do it for a longer period of time. So something like going to the gym 30 minutes on a bicycle, low intensity, keep it going for 30 - 40 minutes. It’s a long period. So this is a good training to begin with. It’s a baseline training so for the first, I would recommend for the first one to two weeks of your initial training for your off-season you stick to continuous training to try and build that base up of your fitness.

Young Soccer Players Training
Young Soccer Players Training

After you build that base up of fitness, after 1-2 weeks you can start moving on to other different types of training I’m about to speak about. So after having been doing that continuous training for a period of 1 to 2 weeks the second type of training you can now incorporate into your off-season programmed is Fartlek training.

Fartlek Soccer Fitness training:

Believe it or not, "Fartlek" training means "Speed play" in Swedish. Of all languages. For me, Fartlek runs are like the Holy Grail for Soccer fitness. What they are basically small surge of increased speed followed up by returning back to normal zone and recovering, and then trying to repeat again. It’s very much specific to a football game where you're making short dashes, short sprints and then you want to try and recover as quickly as possible. So they are perfect for football and something you need to incorporate to build that Soccer fitness base up. Now to start off with the Fartlek runs, I would recommend to do like a 20 minute timed run. And you can do say a 3 minute jog. And then do a Fartlek run for 1 minute where you increase the speed, run at 70 to 80 % of your maximum. That’s all it is. It’s not a full out maximum run. You are not trying to hit the red line. You are not trying to push yourself to the limits. It’s at a good pace like that. And then after you've done 1 minute you are then going to recover again for those 3 minutes. So it’s like I said, very specific for football. Very relevant. So something you should definitely incorporate in your training. Freezing up. Yeah ok. But you got the first continuous training, the second Fartlek training, and then you want to incorporate the last thing that I think is essential for football player’s as well is Interval training.

Interval Soccer Fitness training:


Soccer Fitness Training Is Going On
Soccer Fitness Training Is Going On

Now interval training can seem a little similar to the Fartlek training. I can assure you it’s not. And what that is a higher intensity for shorter periods of time, but the rest is almost the equivalent to the amount of time that you're working. For example you might work for a high intensity of 90 % so you’re almost close to your maximum, for a minute but then your rest is only a minute or a minute and a half. It’s a lot more intense, but it’s a lot shorter period. So a little bit like the Fartlek training as well, with the interval training it’s important to focus as well on the recovery.


When you recovering your body is also adapting as well. It is part of the process that when you're putting the work in and you're recovering, you focus on the recovery as well. Because as you're doing it your body makes changes. You are becoming a lot stronger and fitter. This is perfect for Football as well. So it’s important you build up through that, and I'll show you that as well. That you build from the continuous, to your fartlek, then into your interval and you start to incorporate them all and that will give you a really good basic ground fitness for football for moving forward into things that are more specific like speed, agility, all those other things that you have as well that you can focus on another time.


So that’s the three types of training that I would recommend to do, especially if you're doing an off-season programme. To the people that requested this article, thank you very much. I picked probably the worst day to do it it’s so cold. And yeah, I hope that its useful for you. Thanks for watching. Hope you enjoyed the article. If you did give it a thumbs up. If you feel sorry for me standing in the cold give me a thumbs up as well.

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