Jordan High School Boys Soccer - 7-Day Conditioning Plan
❏ This is a plan to help you get your “legs & lungs” in shape. We will be playing a high intensity style of
soccer. To be successful you will need to be in shape. Start now. Do not wait until the middle of August.
❏ This will also help make the first week of practices more fun; we will be doing a lot of conditioning work in
the mornings.
❏ This plan does not include strength training but you should plan to do that too. Core body strength is an
important part of being a good soccer player. You should also be working on your soccer skills.
❏ Do not forget the importance of good nutrition.
Day 1: 3.0 mile run.
● Time yourself and make a note of it.*
● Be sure to stretch before and after the run.
Day 2: Slow Jog - Fast Jog - Sprint
● Find an area that is the length of a soccer field (100-120 yds). Use a lined soccer or football field if there is one
nearby. If not, you can mark out your own space: each large step is about a yard.
● Start at one end and slow jog for 20 yds, then fast jog for 30yds, then all out sprint for 20 yds
● Turn around and repeat going back the other way. This is one rep.
● Do 3 reps (= there and back 3 times) without pausing. Then take a 2 minute breather.
● Repeat this for a total of 15 reps (with a 2 min break in between each set of 3 reps).
● Finish up with a 10 minute timed run.
● Be sure to stretch before and after the workout.
Day 3: 2.0 mile run.
● Time yourself and make a note of it.*
● Be sure to stretch before and after the run.
Day 4: Rest Day
Day 5: Jog-and-Cut Runs
● Use the same space as for Day 2.
● Jog slowly on a diagonal toward the left for 10 yds, then make a hard diagonal cut to your right & sprint for 20 yds.
● Then jog slowly again on a diagonal toward the left for 10 yards, then make another hard diagonal cut to your right
and sprint for 20 yds.
● Do this one more time for a set of 3 jog-and-cuts.
● Turn around & go back the other way, but this time you jog on a diagonal to the right & sprint on a diagonal to the left.
This is one rep.
● (Be sure you make a hard cut into the sprints - it’s a zig-zag pattern, not slalom. Push off with your outside foot.)
● Do 3 reps (up and back 3 times) then take a 2 minute breather.
● Repeat this for a total of 15 reps (with a 2 min break in between each set of 3)
● Finish up with a 10 minute timed run.
● Be sure to stretch before and after the workout.
Day 6: 3.0 mile run*
● Time yourself and make a note of it.
● Be sure to stretch before and after the run.
Day 7: Rest Day
*Keep a record of how long each run took you.
Calculate your average per mile pace for the week (Total Minutes Run / 8 Miles).
Challenge yourself to improve your per mile pace each week!
