20 Soccer Workouts

The best workouts for soccer players train speed, agility, endurance, strength and mobility, the qualities a match actually asks for. Here are 20 workouts grouped by goal, each with sets and reps, how to do it and a note for youth players, plus sample in-season and off-season weekly plans.

The best soccer workouts train what a match actually asks of a player: short sprints, sharp changes of direction, the engine to keep repeating both, and strong legs and hips that hold up in tackles and landings. For most players, two short strength sessions, one speed session and one conditioning session a week will do more than any single “best” exercise. Pick two or three workouts from each group below, do them well and build up slowly.

All 20 workouts need little or no gym kit. The speed, agility and conditioning work can go straight into team training; the strength work suits older players at home or in the gym. Every workout has a dose, what it trains, how to do it and a note for youth players. There is a sample weekly plan for in-season and off-season further down, and more on fitness and performance in our coaching library.

Before you start: five rules

Warm up properly. Spend 10 to 15 minutes on a structured warm-up. The FIFA 11+ programme (and 11+ Kids for younger players) is free and well researched: a meta-analysis of trials found teams using FIFA 11+ had 39% fewer injuries. Our soccer warm-up drills give you more options.
Do speed and jumps first. Sprints and jumps only work when players are fresh. Never tag them on after a hard run.
Stop the rep when the quality goes. A sloppy sprint or a knee caving in on a landing is the signal to rest, not push on.
Progress one thing at a time. Add a set, a rep or a little weight each week, not all three.
Keep 48 hours before a match free of hard leg work. In-season, the match is the priority.

Speed workouts

Most sprints in a game are short, so the first few strides matter most. Give players full rest between reps; speed training done tired becomes conditioning.

1. Acceleration sprints

Trains: the first 5 to 10 yards, getting away from a marker or closing down a ball carrier.
Dose: 6 to 8 sprints of 15 yards, walking back for 60 to 90 seconds between reps.
How: start from a jog, a side-on stance or a “fall” start (lean until you have to step). Drive the arms, push the ground back and stay low for the first three or four steps before running tall.
Progression: resisted sprints. Drag an old tyre on a rope and belt, or have a partner hold a band round your waist. Keep the load light enough that the running action stays the same.
Youth note: sprinting is safe at every age. For under-10s, turn it into races, tag and chase games rather than reps.

2. Flying sprints

Trains: top speed, for long recovery runs and breaks in behind.
Dose: 4 to 6 reps with 2 to 3 minutes’ rest.
How: set cones at 0, 20 and 35 yards. Build up over the first 20 yards, then go flat out through the last 15. Relaxed face and shoulders, tall posture, quick feet under the hips.
Youth note: fine from about U10. Keep the full rest so every rep is fast.

3. Hill sprints

Trains: acceleration and leg power, with less impact than flat sprinting.
Dose: 6 to 8 sprints of 10 to 15 seconds up a moderate slope. Walk back down as your rest.
How: lean into the hill from the ankles, short powerful steps, arms driving. Stop the session when the times drop off.
Youth note: pick a gentle slope and cap under-12s at 4 to 6 reps.

4. Reaction starts

Trains: reacting to a cue and getting moving quickly, as players do after a loose ball or a turnover.
Dose: 2 sets of 5 sprints over 10 yards, 30 to 45 seconds between reps.
How: a partner drops a tennis ball, shouts a colour or points left or right; the player reacts and sprints to the right cone. Start from different positions: sitting, kneeling, facing backwards.
Youth note: one of the best fitness activities for young players because it is a game. Make it a race between pairs.

Agility workouts

Agility in soccer is about changing direction quickly and under control, ideally in reaction to something. Start with set patterns, then add a cue or an opponent. Our agility drills for soccer post has more team-based ideas.

5. Four-cone box

Trains: footwork into and out of turns, moving forwards, sideways and backwards.
Dose: 4 to 6 laps in each direction, 60 seconds’ rest between laps.
How: set four cones in a 5-yard square. Sprint forwards to cone 2, side-shuffle to cone 3, backpedal to cone 4, side-shuffle home. Variations: sprint to the first cone then cut diagonally across the box, or sprint forwards then backwards on alternate sides.
Coaching points: hips low into each cone, short steps before the change of direction, eyes up.
Youth note: suitable for all ages. Add a ball for younger players so it feels like soccer.

6. 5-10-5 shuttle

Trains: 180-degree turns and re-acceleration.
Dose: 6 reps, alternating the first direction, 60 to 90 seconds’ rest.
How: three cones in a line 5 yards apart. Start at the middle cone, sprint 5 yards to one side and touch the line, sprint 10 yards to the far cone and touch, then sprint 5 yards back through the middle.
Youth note: time it every few weeks; players like seeing themselves improve.

7. Ladder footwork

Trains: quick, coordinated feet and rhythm.
Dose: 2 to 3 rounds of four patterns (two feet in each square, lateral in-and-out, icky shuffle, single-leg hops).
How: finish every rep with a 5-yard sprint, a pass or a shot so the footwork carries over to the game. See our soccer ladder drills for set-ups.
Youth note: great coordination work for younger players. No ladder? Use chalk lines or cones.

8. Mirror drill

Trains: reactive agility, the kind you need to stay with a dribbler.
Dose: 6 reps of 10 seconds in each role, 30 seconds’ rest between reps.
How: two players face each other in a 5-yard-wide channel. The leader shuffles, feints and changes direction; the follower mirrors them. Progress by letting the leader try to reach a cone at either end while the follower blocks, then add a ball.
Youth note: pair players of similar size and speed.

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Endurance workouts

Soccer endurance is the ability to repeat high-intensity efforts and recover quickly, not to jog for an hour. Mix interval work with small-sided games, which train fitness and skill at the same time. Our soccer conditioning drills cover the team-session side.

9. Fartlek run

Trains: aerobic base with changes of pace, like a real match.
Dose: 20 to 30 minutes.
How: mix steady running with faster bursts. A simple version is 1 minute hard, 3 minutes easy, repeated. Or use landmarks: fast to the next lamppost, easy for the next two.
Youth note: under-12s do not need long runs. Small-sided games give them the same benefit with the ball.

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10. 15:15 intervals

Trains: the ability to repeat hard runs, which is what tires players late in games.
Dose: 2 sets of 8 to 10 minutes, with 3 minutes’ rest between sets.
How: run hard (about 90% effort) for 15 seconds, then walk or jog for 15 seconds, and repeat. On a pitch, run across the width and walk back. If a player can’t reach the far line in time, shorten the distance rather than the rest.
Youth note: best from around U14. Younger players get this from games like 4v4.

11. Stairs workout

Trains: leg strength, the small stabilising muscles round the ankle and knee, and high-intensity cardio.
Dose: 2 to 3 rounds of: 2 minutes running up and down a flight of stairs, 60 seconds’ rest, single-leg hops up two stairs at a time (5 each leg), 60 seconds’ rest.
How: drive up quickly and come down under control. Add a third step to the hops once two feels easy.
Safety: dry, well-lit stairs only, and hold the rail on the way down.

12. Home cardio circuit

Trains: general fitness and leg endurance with no kit.
Dose: 3 rounds. Rest 15 seconds between exercises and 90 seconds between rounds.
How: high knees (30 seconds), squat jumps (30 seconds), star jumps (20 seconds), lateral jumps side to side (20 seconds), mountain climbers (30 seconds), then 5 burpees (squat, jump back to a press-up position, press-up, jump the feet in, stand and jump).
Youth note: fine at any age as a home session. Coach soft, quiet landings.

Strength and power workouts

Strength helps players hold off opponents, strike the ball harder, win duels and stay injury-free. Learn each movement with bodyweight first and add load only when the technique is solid.

13. Squat

Trains: quads, glutes and trunk, the base for sprinting and jumping.
Dose: 3 sets of 6 to 10 reps, 90 seconds’ rest.
How: feet about shoulder-width apart, chest up, sit the hips back and down until the thighs are roughly parallel to the floor, knees tracking over the toes. Progress from bodyweight to a goblet squat (one dumbbell or kettlebell held at the chest), then to a barbell.
Youth note: bodyweight and goblet squats are suitable from early teens. Move to a barbell only with a qualified coach.

14. Trap bar deadlift

Trains: the whole back of the body: glutes, hamstrings and back.
Dose: 3 to 4 sets of 4 to 6 reps, 2 minutes’ rest.
How: stand in the middle of the hexagonal bar, feet hip-width apart. Push the hips back, bend the knees and grip the handles with a flat back and chest up. Push the floor away and stand tall, then lower under control. The legs drive the lift; the back stays still.
Youth note: learn the hip hinge with a broomstick or light kettlebell first. Heavy loading is for older teenagers with supervision.

15. Lunges, step-ups and single-leg squats

Trains: single-leg strength and balance. Soccer is played on one leg most of the time.
Dose: pick one: reverse lunges, step-ups onto a 12 to 18-inch box, or single-leg squats to a chair. 3 sets of 6 to 8 reps on each leg.
How: for the single-leg squat, stand on one foot in front of a chair, the other leg held out in front. Sit back slowly until you touch the chair, then stand without using the free leg. Keep the knee in line with the middle of the foot. The advanced version is the pistol squat: full depth with no chair, very hard for beginners.
Youth note: great bodyweight work for players from about 11 or 12. Hold a light dumbbell once 8 good reps are easy.

16. Nordic hamstring curl

Trains: hamstring strength while the muscle lengthens, which is when sprinting hamstring injuries tend to happen.
Dose: start with 2 sets of 3 to 5 reps, once or twice a week. Build to 3 sets of 6 over several weeks.
How: kneel on a soft surface with a partner holding your ankles. Keep a straight line from knees to shoulders and lower yourself forward as slowly as possible, catching yourself with your hands. Push back up with your hands and repeat.
Why it’s here: a 2019 meta-analysis found programmes including the Nordic curl roughly halved hamstring injury rates, though a later reanalysis argued the evidence is less certain. Either way, it is cheap, quick and widely used in professional soccer.
Youth note: expect sore hamstrings for a few days at first, so start low and never do it the day before a match.

17. Box jumps and broad jumps

Trains: explosive power for jumping, first steps and shooting.
Dose: 3 to 4 sets of 3 to 5 jumps, with full rest (60 to 90 seconds).
How: for box jumps, use a sturdy box you can land on comfortably in a quarter squat, then step down rather than jump down. For broad jumps, swing the arms, jump forward as far as you can and stick the landing for two seconds. Add pogo hops (small, quick, stiff-ankle jumps on the spot) for ankle stiffness.
Youth note: keep the volume low and the landings quiet. Cut back on jumping during growth spurts.

Mobility and core workouts

18. Copenhagen plank

Trains: the adductors (inner thigh), a common site of groin problems in soccer.
Dose: 2 to 3 sets of 15 to 30 seconds on each side.
How: lie on your side with your top leg resting on a bench or a partner’s arm. Lift your hips so your body forms a straight line, supported by the forearm and the top leg. Start with the knee on the bench (easier); progress to the ankle.
Youth note: the knee version suits most young players.

19. Core trio

Trains: trunk control for shielding, tackling and striking.
Dose: 2 to 3 rounds of: front plank 30 to 45 seconds, side plank 20 to 30 seconds each side, dead bug 8 reps each side.
How: in the plank, keep a straight line from head to heels on the forearms and toes; don’t let the hips sag. For the dead bug, lie on your back with arms and knees up, then lower the opposite arm and leg slowly while keeping the lower back pressed into the floor.
Youth note: suitable for all ages. Quality beats long holds.

20. Mobility flow

Trains: hip, ankle and upper-back range, which helps with striking, turning and recovery.
Dose: 8 to 10 minutes after training or on a rest day.
How: 5 “world’s greatest stretch” reps each side (lunge, elbow to instep, rotate and reach up), 8 hip 90/90 switches, 10 knee-to-wall ankle rocks each side and 5 slow side-to-side lunges each way.
Youth note: a good habit to build early. Yoga and foam rolling are useful additions (see the reading list below).

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Sample weekly plans

These plans assume an older teenager or adult player with a Saturday match and two team training nights. Use the workout numbers above. In-season, the match and team training come first, so the extra work stays short. In the off-season, take the first week or two completely off, then use the plan below for four to six weeks before pre-season starts.

Day	In-season	Off-season
Monday	Recovery: mobility flow (20) and an easy walk or bike	Strength A: squat (13), single-leg work (15), Nordic curl (16), core trio (19). Acceleration sprints (1) first
Tuesday	Team training, with acceleration (1) or flying sprints (2) at the start	Fartlek run (9)
Wednesday	Short strength session (30 to 40 minutes): 13, 14 or 15, 16, 18	Mobility flow (20) or rest
Thursday	Team training, with agility (5 to 8) in the warm-up	Strength B: trap bar deadlift (14), jumps (17), Copenhagen plank (18). Agility (5, 6) first
Friday	Rest, or mobility flow (20)	15:15 intervals (10) or stairs workout (11)
Saturday	Match	Speed: flying sprints (2) or hill sprints (3), then a kickabout or small-sided game
Sunday	Off, or 20 minutes of easy movement	Off

If a player is sore, flat or not sleeping well, drop the extra session that week. More is not always better, and our post on when training becomes over-training covers the warning signs.

Youth players: age and safety guide

Strength training is safe and effective for children and teenagers when it is well designed and supervised. That is the position of both the UK Strength and Conditioning Association and the US National Strength and Conditioning Association. Neither sets a minimum age; the NSCA says that if a child is ready for organised sport (generally around 7 or 8) they can start appropriate resistance training. What matters is the child’s maturity, technique and experience, not just their birthday.

Under 11: no separate fitness sessions needed. Use games, races, tag, ladder work and bodyweight movement inside normal training. 11+ Kids makes a good warm-up.
U12 to U15: bodyweight strength (squats, lunges, planks, Copenhagens) twice a week, plus speed and agility in training. Learn the big lifts with a broomstick or light weights.
U16 and over: progressive loaded strength work is appropriate, ideally with a qualified strength and conditioning coach checking technique.
Growth spurts: players often get knee or heel pain during rapid growth. Reduce jumping and sprinting volume and get persistent pain checked by a physio or doctor.
Stop if it hurts: muscle soreness the next day is normal; sharp pain or pain in a joint is not.