How to Improve your Fitness and Conditioning in Soccer

Soccer is the one of the most demanding sports in the world. Keeping up with the pace of the game can become a major key to high quality performances on the field. Most people don't do the right fitness and conditioning to have the right amount of stamina to keep up with the game. Unless you're paying someone to train you, most people don't know how to improve their fitness in soccer.

So lets talk about something called HIIT cardio and some drills related to it. These drills combined with this type of cardio will bring you the most optimal way to improve your fitness on the field.

What is HIIT Cardio?
HIIT stands for high intensity interval training. To perform HIIT cardio you have to alternate between  a level of high intensity in an exercise, followed by low intensity. So you can sprint for 30 seconds and then jog or walk for 1 minute.

How Will HIIT Cardio Improve your Fitness and Conditioning in Soccer?
HIIT cardio allows you to train your fitness, as if you were in a real soccer game. This realistic approach leads to improvement and better results on the field. Just think about it, in soccer, one minute you can be sprinting with or without the ball, then the next minute your walking. Games speed up and slow down. So training your body to high intensity sessions, followed by low intensity will help you mirror your fitness to what it would be like in a game.

With HIIT Cardio you're not only getting in more high intensity training, but the cardio sessions are much shorter. These sessions should be no longer than 10-15 minutes.

What is the Best HIIT Soccer Drill to Improve your Fitness?
This drill is very simple. To set it up, all you need is half or a full soccer field. On the long sides of the field you're going to do a very light jog, almost at a walking pace. Once you reach the goal line by the net you're now going to sprint at 100% until you reach the long side. After this you repeat the process, and you should do this no longer then 10 minutes!

Conditions

• This type of conditioning should start with a really good warm up and followed by a cool down stretching out all muscles.
• If you're a beginner to soccer, I recommend trying a more slow steady state routine to improve your fitness.
• Always be drinking water to stay hydrated before and after the game. Getting muscle cramps is the worst when you're playing soccer!
• When you don't have a practice or soccer game, rest and let your body recover from the intense drills/games you play on a weekly basis.

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