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CONDITIONING.STACK.

COM/SOCCER
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

1
SOCCER
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Box Drill* 1 15 sec. each direction 30 sec.
Shufe to Sprint 1 10 yards + 10 yards each direction 30 sec.
Jog to Sprint** 2 20 + 20 + 20 + 20 yards 60 sec.
Dribble Sprints*** 2 50 yards 60 sec.
Dribble Zigzag Sprints**** 2 50 yards 60 sec.
*Set up four cones in a box ten yards apart. Sprint from cone 1 to 2, shufe from cone 2 to 3, backpedal from cone 3 to 4 and
shufe from cone 4 to 1.
**Jog for 20 yards, sprint for 20 yards, jog for 20 yards and sprint for 20 yards.
***Dribble a soccer ball while sprinting.
****Dribble a soccer ball while sprinting diagonally through a zig-zag pattern of cones spaced ve-yards apart.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Shuttle* 3 150 yards 150-yard jog
*Sprint between two cones spaced 25 yards apart eight times.

CONDITIONING.STACK.COM/SOCCER
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

2
SOCCER
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Interval Circuit* 2
Sprint** 1 15 sec.
Jog*** 1 15 sec.
Sprint 1 30 sec.
Jog 1 30 sec.
Sprint 1 45 sec.
Jog 1 45 sec. 2-3 min.
*Perform as a circuit. Repeat for two sets and rest for 2-3 minutes between each set.
**Sprint at 80- to 90-percent max speed.
***Jog at 60- to 70-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Tempo Runs* 10 50 yards Walk back to start
*Sprint at 80-percent max speed.
CONDITIONING.STACK.COM/SOCCER
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

3
SOCCER
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Box Drill* 2 15 sec. each direction 30 sec.
Shufe to Sprint 2 10 yards + 10 yards each direction 30 sec.
Jog to Sprint** 3 20 + 20 + 20 + 20 yards 60 sec.
Dribble Sprints*** 3 50 yards 60 sec.
Dribble Zigzag Sprints**** 3 50 yards 60 sec.
*Set up four cones in a box ten yards apart. Sprint from cone 1 to 2, shufe from cone 2 to 3, backpedal from cone 3 to 4 and
shufe from cone 4 to 1.
**Jog for 20 yards, sprint for 20 yards, jog for 20 yards and sprint for 20 yards.
***Dribble a soccer ball while sprinting.
****Dribble a soccer ball while sprinting diagonally through a zig-zag pattern of cones spaced ve-yards apart.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Shuttle* 3 200 yards 200-yard jog
*Sprint between two cones spaced 25 yards apart eight times.

CONDITIONING.STACK.COM/SOCCER
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

4
SOCCER
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Interval Circuit* 3
Sprint** 1 15 sec.
Jog*** 1 15 sec.
Sprint 1 30 sec.
Jog 1 30 sec.
Sprint 1 45 sec.
Jog 1 45 sec. 2-3 min.
*Perform as a circuit. Repeat for three sets and rest for 2-3 minutes between each set.
**Sprint at 80- to 90-percent max speed.
***Jog at 60- to 70-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Tempo Runs* 12 50 yards Walk back to start
*Sprint at 80-percent max speed.
CONDITIONING.STACK.COM/SOCCER
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

5
SOCCER
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Box Drill* 2 15 sec. each direction 30 sec.
Shufe to Sprint 2 10 yards + 10 yards each direction 30 sec.
Jog to Sprint** 3 20 + 20 + 20 + 20 yards 60 sec.
Dribble Sprints*** 3 50 yards 60 sec.
Dribble Zigzag Sprints**** 3 50 yards 60 sec.
*Set up four cones in a box ten yards apart. Sprint from cone 1 to 2, shufe from cone 2 to 3, backpedal from cone 3 to 4 and
shufe from cone 4 to 1.
**Jog for 20 yards, sprint for 20 yards, jog for 20 yards and sprint for 20 yards.
***Dribble a soccer ball while sprinting.
****Dribble a soccer ball while sprinting diagonally through a zig-zag pattern of cones spaced ve-yards apart.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Shuttle* 3 200 yards 200-yard jog
*Sprint between two cones spaced 25 yards apart eight times.

CONDITIONING.STACK.COM/SOCCER
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

6
SOCCER
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Interval Circuit* 3
Sprint** 1 15 sec.
Jog*** 1 15 sec.
Sprint 1 30 sec.
Jog 1 30 sec.
Sprint 1 45 sec.
Jog 1 45 sec. 2-3 min.
*Perform as a circuit. Repeat for three sets and rest for 2-3 minutes between each set.
**Sprint at 80- to 90-percent max speed.
***Jog at 60- to 70-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Tempo Runs* 12 50 yards Walk back to start
*Sprint at 80-percent max speed.
CONDITIONING.STACK.COM/SOCCER
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

7
SOCCER
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Box Drill* 1 15 sec. each direction 30 sec.
Shufe to Sprint 1 10 yards + 10 yards each direction 30 sec.
Jog to Sprint** 2 20 + 20 + 20 + 20 yards 60 sec.
Dribble Sprints*** 2 50 yards 60 sec.
Dribble Zigzag Sprints**** 2 50 yards 60 sec.
*Set up four cones in a box ten yards apart. Sprint from cone 1 to 2, shufe from cone 2 to 3, backpedal from cone 3 to 4 and
shufe from cone 4 to 1.
**Jog for 20 yards, sprint for 20 yards, jog for 20 yards and sprint for 20 yards.
***Dribble a soccer ball while sprinting.
****Dribble a soccer ball while sprinting diagonally through a zig-zag pattern of cones spaced ve-yards apart.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Shuttle* 3 150 yards 150-yard jog
*Sprint between two cones spaced 25 yards apart eight times.

CONDITIONING.STACK.COM/SOCCER
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

8
SOCCER
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Interval Circuit* 2
Sprint** 1 15 sec.
Jog*** 1 15 sec.
Sprint 1 30 sec.
Jog 1 30 sec.
Sprint 1 45 sec.
Jog 1 45 sec. 2-3 min.
*Perform as a circuit. Repeat for two sets, and rest for 2-3 minutes between each set.
**Sprint at 80- to 90-percent max speed.
***Jog at 60- to 70-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Tempo Runs* 10 50 yards Walk back to start
*Sprint at 80-percent max speed.