Soccer: Speed, Agility & Endurance

Overview

Soccer demands a unique combination of aerobic endurance, repeated sprint ability, and explosive change of direction. This 8-week program addresses all three while building the lower body strength that protects your knees and hamstrings from the injuries that plague soccer players.

You will train 3 days in the gym and perform 1-2 field conditioning sessions per week. If you are in season and playing matches, drop to 2 gym days and 1 conditioning session.

Hamstring injuries are the number one problem in soccer. This program places a heavy emphasis on posterior chain strength and eccentric hamstring work.

Phase 1: Base Building (Weeks 1-4)

Day 1 - Lower Body Strength

• •Barbell Back Squat: 4x6 (2min rest)
• •Romanian Deadlift: 4x8 (90s rest)
• •Walking Lunges with Dumbbells: 3x10 per leg (60s rest)
• •Nordic Hamstring Curl: 3x5 (90s rest)
• •Copenhagen Adductor Plank: 3x20s per side (45s rest)
• •Standing Calf Raise: 3x15 (45s rest)

Day 2 - Upper Body + Core

• •Pull-Ups: 3x8 (90s rest)
• •Dumbbell Bench Press: 3x10 (60s rest)
• •Single-Arm Dumbbell Row: 3x10 per side (60s rest)
• •Dumbbell Shoulder Press: 3x10 (60s rest)
• •Pallof Press: 3x10 per side (45s rest)
• •Dead Bug: 3x10 per side (45s rest)

Day 3 - Power + Injury Prevention

• •Trap Bar Deadlift: 4x5 (2min rest)
• •Lateral Lunge: 3x8 per side (60s rest)
• •Single-Leg Romanian Deadlift: 3x8 per side (60s rest)
• •Box Jump: 3x5 (90s rest)
• •Banded Side Walk: 3x15 per direction (30s rest)
• •Single-Leg Glute Bridge: 3x12 per side (30s rest)

Phase 2: Speed and Power (Weeks 5-8)

Day 1 - Max Strength + Sprint Prep

• •Back Squat: 5x3 at 85% (2.5min rest)
• •Hip Thrust: 4x6 (90s rest)
• •Nordic Hamstring Curl: 3x6 (90s rest)
• •Depth Jump: 3x4 (2min rest)
• •Calf Raise (heavy): 3x8 (60s rest)

Day 2 - Upper Body + Rotational Power

• •Weighted Chin-Up: 4x5 (90s rest)
• •Incline Dumbbell Press: 3x8 (60s rest)
• •Med Ball Rotational Throw: 3x6 per side (60s rest)
• •Face Pulls: 3x15 (45s rest)
• •Woodchop (cable): 3x10 per side (45s rest)
• •Plank with Shoulder Tap: 3x10 per side (30s rest)

Day 3 - Reactive Strength + Agility

• •Lateral Squat: 3x8 per side (60s rest)
• •Single-Leg Box Jump: 3x4 per side (90s rest)
• •Broad Jump: 4x4 (90s rest)
• •Lateral Bound: 3x5 per side (60s rest)
• •Bulgarian Split Squat: 3x8 per leg (60s rest)
• •Copenhagen Adductor Plank: 3x25s per side (45s rest)

Field Conditioning Sessions (1-2x per week)

Session A - Repeated Sprint Ability

• •10x40-yard sprints at 90% effort (30s rest between reps)
• •4x100-yard shuttle run (25 yards out and back, twice) (90s rest)
• •5min easy jog cool-down

Session B - Aerobic Endurance + Change of Direction

• •4x800m at moderate pace (2min rest)
• •Agility ladder: 3 passes through each pattern (in-in-out-out, icky shuffle, lateral run)
• •5-10-5 pro agility drill: 6 reps (60s rest)
• •10min easy jog cool-down

Progression Guidelines

• •Add 5 lbs to squat and deadlift each week during Phase 1
• •In Phase 2, keep loads at 83-87% and focus on bar speed
• •Sprint conditioning should feel hard but not cause hamstring tightness. If your hamstrings feel tight, cut volume by half
• •Nordic curls are non-negotiable. If you can do 6 clean reps, add a slow 3-second eccentric
• •Track your 40-yard sprint time at the start and end of the program

Season Adjustments

If you are playing 2+ matches per week, this program is too much volume. Drop to 2 gym days, eliminate one field conditioning session, and prioritize sleep and nutrition. The game itself is your conditioning. The gym work becomes about staying healthy and maintaining strength.