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Tips and Fitness Hacks for Youth Soccer Players to Boost Preseason Fitness

August 14, 2023

Are you a youth soccer player gearing up for the new season? Do you want to hit the field with your best foot forward and be at the top of your game right from the start? It all starts with preseason fitness. With a little preparation and focus, you can take your fitness to the next level and set yourself up for success. Here are 5 tips and fitness hacks to boost your preseason fitness for soccer.


Interval Training: Interval training is a powerful way to increase your cardiovascular fitness and endurance. If you're not already doing it as part of your training, add short bursts of high-intensity exercise into your workouts. For example, after a 10-minute jog, sprint 100 meters at your fastest pace, then jog or walk for 30 seconds before sprinting again. Repeat the sprints for 10-20 minutes, gradually increasing the number of sprints and time sprinting. Interval training conditions your heart and lungs to work more efficiently, preparing you for the demands of game play.

Plyometrics: Plyometrics is a type of exercise that uses explosive movements to build speed, power, and agility. Adding plyometrics to your training can boost your leg strength, which is critical for soccer players. Examples of plyometrics exercises include jump squats, box jumps, and single-leg hops, lunges or bounds. Be sure to work with a qualified coach or trainer to ensure you perform plyometrics safely and correctly.

Cross-Training: Cross-training is a great way to build a broader range of fitness skills that transfer to soccer. Activities like swimming, cycling, or even dancing can improve your balance, coordination, and flexibility, while also conditioning your cardiovascular and muscular systems. Cross-training works on muscle groups that aren't as taxed during regular soccer practices and matches, preventing overuse injuries. Embrace a variety of physical pursuits outside of your typical soccer practice or game.

Nutrition: As a youth soccer player, you need to fuel your body with the right nutrients. Aim to consume a balanced diet specific to your individuals needs that include fruits, vegetables, whole grains, protein, and healthy fats. Drink water throughout the day and stay hydrated! Consider talking to a sports nutrition expert, who can recommend meals and snacks that align with your body type and position in the team.

Recovery: Balancing hard work with rest is essential for staying healthy and getting results. Adequate sleep and recovery time is critical for youth athlete performance. Sleep can influence mood, physical recovery, regeneration, cognitive functions, health and overall athletic performance. Stretching regularly, using foam-rollers and massage-lacrosse balls help to reduce muscle soreness and tightness. Schedule off-days to allow your body to recover and perform at your best the rest of the week.


There you have it - 5 tips and fitness hacks to help youth soccer players boost preseason fitness. Remember, preseason fitness isn't about short-term gains; it's about building a solid foundation for long-term success. By putting these tips into practice, you'll enhance your physical abilities, reduce the risk of injury, and have the necessary energy to bring your 'A' game when it counts. You got this!