Players run the length of the field in 17-20 seconds (depending on the fitness level of the athlete), then use the remainder of the minute to walk the width of the penalty area (38 meters). Each rep is 1 minute, and it takes 2 minutes for one lap around the field, so 4×6 minutes is 4×3 laps.
Another significant component of a soccer fitness program is speed and agility training. The speed of play in today's game is quicker than ever. While endurance and strength are very important to improving your performance, faster players have a definite competitive edge.
This is the phase of your soccer training program that will have the greatest impact on your game-from a fitness perspective. This stage will take a closer look at 4 areas of fitness to focus on: Endurance Training, Strength Training, Speed Training, and Flexibility. Endurance Training
Fitness and conditioning is a critical piece of soccer as the entire game is that of continuous running mixed with a lot of short bursts of high tempo, high-intense sprints. For this reason, it is essential to focus on both anaerobic (short duration, high intensity) and aerobic (running long distances) fitness to get your players to match fitness levels.
First and foremost though… a soccer training program should be individually tailored to your needs AND your resources. All the training theory – the perfect 12-month fitness regime – it all flies out the window if you simple don’t have the time (or the inclination) to train 3 or 4 days a week.
Using a standard soccer field (110-120yds * 70-80yds) start where the centerline & touchline meet. Sprint around the perimeter of the field (behind the goal) and finish at the opposite side of the field (where the other touchline & center- line meet). You will be running 2 half fields and one width.