Baller AIA four-week preseason fitness plan for soccer
A good four-week preseason plan for soccer builds an aerobic base in week one (easy 20 to 30 minute runs), adds intervals in week two (6 x 3 minutes hard), adds repeated sprints in week three (10 x 30 metres with short rest), and sharpens with short speed work and ball work in week four. Add two strength sessions a week throughout and taper in the last few days.
Match fitness is the ability to sprint again and again with little rest. Long slow runs alone do not build it, but they are the base everything else sits on.
Week by week
Three running sessions and two strength sessions a week.
- Week 1: easy runs, 20 to 30 minutes
- Week 2: intervals, 6 x 3 minutes hard, 2 easy
- Week 3: repeated sprints, 10 x 30m, 30 seconds rest
- Week 4: short speed work, ball work, taper
Strength
Squats, lunges, Copenhagen planks and calf raises twice a week reduce injury risk as running load climbs.
Common questions
How do I get fit for soccer fast?
Combine interval runs and repeated short sprints with two strength sessions a week for three to four weeks. Baller AI can build this into your weekly plan.
Get this built into your week
Baller AI turns drills like these into a training plan around your position and the days you can actually train.