See the issue: November 2007

To perform at a high level for the duration of a game, soccer players need to be in shape. According to Brian Goodstein, strength and conditioning coach for D.C. United, sport-specific conditioning during pre-season is critical.

“Soccer is an aerobic, endurance-based sport,” Goodstein says. “If you don’t prepare for the demands, you won’t be a good soccer player. We use interval runs to condition in the pre-season, because they mimic the starting, stopping and jogging the game entails.”

Goodstein puts United through Six Flags once a week in the pre-season. Make sure you rest a full two minutes after each progression.

Six Flags [See diagram]

50-yard

• Sprint from Flag 1 to 2
• Jog from 2 to 3
• Sprint from 3 to 4
• Jog from 4 to 5
• Sprint from 5 to 6
• Jog from 6 to 1
• Rest two minutes; repeat

100-yard

• Sprint from Flag 1 to 3
• Jog from 3 to 4
• Sprint from 4 to 6
• Jog from 6 to 1
• Rest two minutes; repeat

150-yard

• Sprint through flags from 1 to 4
• Jog from 4 to 6
• Walk from 6 to 1
• Rest two minutes; repeat

200-yard

• Sprint through flags from 1 to 5
• Jog from 5 to 6
• Walk from 6 to 1
• Rest two minutes; repeat

250-yard

• Sprint through flags from 1 to 6
• Walk from 6 to 1
• Rest two minutes; repeat

Goodstein’s Keys: Perform the drill on grass, wearing your soccer cleats // This drill is hard, so make sure you stay relaxed, keep breathing and use your arms to help you move // Take advantage of your rest time by stretching and drinking water

Rate this article:   1  5