How to get ready for the Edmonton Outdoor Soccer Season

The Edmonton soccer season is fast approaching and if you’re like me, you are probably itching to get out there and play. I have been playing this sport ever since I can remember and one of my goals is to really focus on sport specific conditioning with my clients.

Soccer is a team sport that taxes both the aerobic and anaerobic system, and involves lots of multi-planar movement. It requires good endurance, agility, speed, and power. Players will perform short intervals of sprinting at high intensities with and without the ball, while also jogging across the field at a low-moderate intensity for most of the game to get into scoring positions and provide passing options for their teammates. Lots of stop and start movements are involved, as well as quick changes in direction, and jumping to win the ball in the air to execute a successful header.

Important training aspects to implement when preparing for the upcoming Edmonton soccer season would be aerobic endurance, lower body strength and power, and speed, agility, and quickness (SAQ). Here are a exercises that I would recommend for each of the aspects:

Soccer Cardio Conditioning

Training modalities that can be used for aerobic endurance can be things such as treadmills, bikes, and even running outside. A typical soccer game is 90 minutes long, split into two 45 minute halves. Therefore, lots of running is involved, and each player requires good aerobic endurance in order to play the full 90 minutes. Not only that, but improvement of the aerobic system will also help with the utilization of energy derived from carbohydrates and fats during exercise.

Lower Body Strength/Power for Soccer Players

Soccer players will often have to use explosive lower body power in order to jump for the ball and win it in the air, and also to kick the ball efficiently. Plyometrics is a great way to increase the explosiveness of the lower body, and increase intermuscular coordination to produce more efficient movement patterns. Lots of full body exercises would be beneficial to contribute to intermuscular coordination, as well as some isolated exercises, primarily for the lower body, to ensure better development of intramuscular coordination.

Speed, Agility, Quickness (SAQ) Drills

As mentioned before, soccer requires lots of short intervals of sprinting at high intensity, stop and start accelerations, turning, and quick changes in direction. Agility ladder drills are very beneficial to improve both agility and quickness. Typically, drills that mimic specific movement patterns one would be doing while playing in a match would be most beneficial to get the body accustomed to those specific movements and allow the player to perform them more efficiently. Sprinting intervals on a treadmill or outside at high intensities for a short amount of time with an active resting period in between each interval can help improve speed. All of these drills will also improve the anaerobic system which will help a soccer player run faster for longer, and utilize energy derived from carbohydrates more efficiently.

Sport Specific Fitness Conditioning

With these conditioning drills, you will be able to improve your aerobic and anaerobic performance. Want more drills and routines? Contact us to see how we can help train you or your team!


  1. Thanks for the great article, I will do your tips to my child.

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