Sample College Women's Soccer Summer Workout

The purpose of preseason training is not to develop fitness, rather, it is to organize and develop team tactics.  In order to manage injury prevention and physical wellness during this challenging time of the season, commitment to summer fitness training is absolutely vital.  A player who is not in great physical condition cannot perform efficiently.

This sample conditioning program has been formulated to fit your needs based on your competition schedule during the summer months.  A few of you will be playing in local college leagues and youth soccer leagues this summer.  Below is a description on how many workouts you should be expected to do each week:

Make sure you do the workouts in sequential order i.e. workout #1, workout #2, workout #3…etc

The program works on improving the six main components in conditioning: endurance, speed, flexibility, strength, agility, and explosiveness.  Also don’t forget to work on your individual ball skills, and try to play as much pick up soccer as possible!

Always warm up before you attempt any of the running exercises, complete each workout in the order shown in the attached fitness schedule (reading left to right).

Eating a balanced diet and living a healthy lifestyle are essential for this fitness program to be a success.  Be professional in every aspect of your lives this summer.

Start your “Summer Fitness Program” on Monday June 2nd at the latest.

Have a great summer and be diligent in your preparation for the upcoming season.  Your ability to prepare to win should be equal to or beyond your will to win.


Description of Exercises 

DYNAMIC WARM UP (Perform before each conditioning session)

High knee walk – stepping forward, grabbing the shin of the opposite leg and pulling the knee towards the chest. Extend the stepping leg and get up on the toes.

High knee walk with external rotation – grasp the shin (instead of the knee) with a double overhand grip and pull the shin to waist height. Extend the hip of the supporting leg while rising up on the toes.

A-skip – gentle skipping designed to put the hip musculature into action. No emphasis on height or speed only rhythmic action.

Heel ups – shifts emphasis from the hip flexors to the hamstrings. Actively warm up the hamstrings as well as move the quads through full range of motion.

High knee run – similar to running in place with a small degree of forward movement. Emphasis is on maintaining an upright posture and getting a large number of feet contacts. The key to this exercise is to maintain perfect posture.

Straight leg skip – increases the dynamic stretch of the hamstring while activating the hip flexor. Hands are held at shoulder height and right foot goes up to the right hand.

Straight leg deadlift walk - reach both arms out to the side while attempting to lift one leg up to waist height. To move forward, swing the back leg through to take one giant step. Only one trip.Walking lunges on the way back.

Walking lunges w/ side lunge – lunge walk forward then lateral lunge to the same side. (i.e. lunge forward with the right, then lunge lateral with the right).

Under/over the hurdles – under the hurdles laterally making sure to change direction half way. The trip back is over the hurdles making sure the knee comes up to the armpit and reaches forward.

Giant carioca – facing laterally, lead with the trail leg. The trail leg crosses over the lead leg above knee height. When the trail leg becomes the lead leg make sure the toes are facing up field.

Backward run – emphasis is on actively pushing with the front leg while reaching out aggressively with the back leg.

Forward sprint

Forward sprint-turn to backward run


Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2 rotations of the assigned body circuit with a 3 minute rest in between circuits.

Prior to starting the circuit, make sure you do the following:

  • 5-minute warm-up - any type of cardio or running.
  • A comprehensive full body stretch.
  • Most of all….. HAVE FUN!!!

  1. Squat Jumps
  2. Lunges – alternate legs.
  3. Bicycle crunches - hands behind head, legs off the ground, opposite elbow to knee.
  4. Push ups
  5. Broad jumps – jump as far out as you can. Yes for 45 seconds
  6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor
  7. Burpees – jump, hands on ground, extend your legs into a push up position, legs back to chest, jump.
  8. Clap Push ups –
  9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.
  10. Bicycle Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps
  11. Mountain Climbers – keep knee over your ankle
  12. Front Plank


Basic Jump - jump with both feet together

Alternate - alternate feet when you jump. Visualize jogging while you jump

Split Jump - jump with one foot forward and alternate in between jumps. Be sure to shuffle the feet keeping them a few inches apart.

Slalom - alternate jumps from right to left. Feet are together and shoulders are square. The action should be similar to a skier. Make sure your shoulders stay over your hips.

X Factor - cross your arms tightly at waist level on the forward swing of the rope. Uncross your arms on the second jump. Continue to alternate every other jump.

Rocky - swing the rope to one side of your body with the rope closed, then swing it to the other side in the same manner. Open the rope and jump through (side, side, and through).

Side Split Jump - start with the basic 2 foot bounce, then move your feet out about shoulder width apart. Alternate between jumps.


  1. 200 jumps
  2. Pick 4 jumps - 20 seconds jump/40 seconds rest - 2 rotations
  3. 400 jumps
  4. Pick 4 jumps - 30 sec. jump/30 sec. rest - 2 rotations
  5. 10 x 60 jumps (1 minute rest)
  6. 700 jumps
  7. Pick 4 jumps - 40 sec. jump/20 sec. rest - 2 rotations
  8. 10 x 80 jumps (1 minute rest)
  9. Pick 4 jumps - 50 sec. jump/10 sec. rest - 2 rotations
  10. 900 jumps 


300 Yard Shuttle

The 300-yard shuttle is a very tough agility movement. The athlete will be going a twenty-five yard distance. The objective is to move between the lines as quickly as possible until 12 complete trips are completed, which equals 300 yards. The goal is to complete the drill in less than 65 seconds and to continue improving the time.

**There are 12 direction changes in this drill.



120's are a test designed to measure a player's ability to run longer distances. 120 yards is the equivalent to the length of a normal soccer field. The player starts at one end of the field and must sprint to the other end. At the end the player has the remainder of the minute to rest. The rest involves a jog back to the starting point. For example, if a player runs the 120 in 20 seconds, they will have 40 seconds to run back to the start line. There is extra rest time after runs #5, 10, and 15.

Goal = 10 consecutive sets all completed in under one minute.


Compass Run

Place 5 cones 5 yards away from the middle marker as shown above. Start in the middle and sprint to a cone and back to the middle, continue to run to each cone (5 runs)

Repeat 5 times with a 30 second break between each set


Sprint laterally; keep the knees bent and shuttle side to side, when you reach the last walk back to the start.

Repeat 6-8 times


5-10-5 Short Ladders

Start in a sport specific position and sprint 5 yards out. Touch the line and sprint to the starting line. Next sprint 10 yards, touch the line, and sprint back. Continue with the last 5 yards out and back. Change sprints into shuffle, carioca, and backpedal. Also change the direction the athlete turns after touching the line.

Repeat 8 times


Two Tower Drill

Begin drill by backpedaling ten yards and then either shuffle/carioca ten yards to cone. Again backpedal another ten yards and shuffle/carioca ten yards through cone. Next sprint ten yards to cone and shuffle/carioca ten yards and finish with a ten-yard sprint to the last cone.

Repeat 8 times


Hand Run

Begin at the START cone and sprint forwards to the 1st cone and then sprint backwards to the start cone, then sprint forwards to the 2nd cone and backwards to the start cone, continue to do the same for the 3rd, 4th & 5th cone….this equals one set.

Workload: 6-8 sets with a 30 second rest between each set

Start on either side of the drill and sprint through the entire drill while weaving in and out of each cone, touch each cone before continuing.

Workload: 6-8 sets with a 30 second rest between each set


Half Laps

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 & centerline meet). You will be running 2 half fields and one width. When you complete the half lap immediately jog across the centerline. When you reach the original starting point, repeat sprint & jog. You have 30 seconds to complete the half lap and 30 seconds for the recovery jog across the centerline.

Time Limit: 30 seconds

Rest Period: 30 seconds (jog)

Repetition: 6 half laps

Workload: approx 180-190yds each half lap * 6 = 1080yds-1140yds

Time Duration: 6 minutes


1100 yard Shuttle Run

Put a cone down (on a level surface) as a starter marker and then place seven cones the exact distance from the starter marker as drawn above . Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back, 6th and back, 7th and back. After each run your heart rate will be around 90% - 95% of your maximum heart rate.

Time Limit: 4 minutes

Rest Period: 2 minutes

Repetition: 4 shuttles

Workload: 4400 yds

Time Duration: 22 mins

Soccer Summer Fitness Tests  


Test 1: Shuttle Run - Speed & Endurance

Put a cone down (on a level surface) as a starter marker and then place five cones in a line with a distance of 5 yards between each cone. Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back. It is a continuous sprint!

Time Limit: 34 seconds or less Rest period: 30 seconds

Repetition: 6 sets: 34 seconds on/30 seconds off

Workload: 150 yards for each shuttle run

Total Time Duration: 6:24 mins

Fitness Guide:

  • If you cannot make 5 shuttles in the time limit you have a serious fitness problem
  • 5 Shuttles completed = good level of fitness.
  • 6 Shuttles completed = excellent level of fitness


Test 2: Stamina Run

2 miles in 14 min (either at a running track, at a park, on a trail, or on the road)

8 laps of a standard running track (400m each lap), 7 min/mile

Fitness Guide:

  • If you run 2 miles in 14 minutes or less your level of fitness is good
  • If you run 2 miles 14:01-14:45 minutes your level of fitness is decent, but you must work harder to improve your stamina
  • If you run 2 miles in a time greater than 14:45 minutes you have problems with your fitness


Test 3: Stamina Run

2 miles in 14 min, rest 6 mins and then run 1 mile in 8 mins or less (2-6-1 Test)

Total Distance: 3 Miles

Total Time Duration: 28 mins


Test 4: Track test 1- Interval & endurance training

3 x 400m (each 400m in 1:15min or less)

3 x 300m (each 300m in 57 sec or less)

3 x 200m (each 200m in 37 sec or less)

3 x 100m (each 100m in 19 or less)

Starting with the set of 400m, sprint 400m within time limit, then rest for 90 seconds, repeat run, do this a total of 3 times, rest for 90 seconds and proceed onto 300m…continue until you have completed all sets from 400m-100m. Remember you have a 90 second rest after every run.

Total Time Duration: approx 24 mins

Fitness guide:

  • If you cannot complete the 400m section you have a serious problem with your fitness
  • If you can complete the 400m section but not the 300m section your level of fitness is below average
  • If you can complete the 400m & 300m sections you are in decent shape
  • If you can complete the 400m, 300m & 200m sections you are in good shape
  • If you can complete the 400m, 300m, 200m & 100m sections you are in great shape!


Test 5: Interval & Stamina training

Run 1 mile in 8:00 min, one-minute rest

Run ½ mile in 4:00 min, one-minute rest

Run 400m in 1:25 min, one-minute rest

Run 200m in 40 seconds, one minute rest

Run 100m in 19 seconds………Finished!

Workload: 3100m

Total Time Duration: 18:19 min

Fitness Guide:

  • If you cannot run 1 mile in 8:00 or less you are in bad shape
  • If you can complete the 1 mile but you cannot complete the ½ mile run your level of fitness is below average
  • If you can make the 1 mile & ½ mile run but cannot make the 400m run you are in decent shape
  • If you can complete the 1 mile, ½ mile & 400m runs but you cannot complete the 200m you are in good shape
  • If you can make the 400m, 300m, 200m runs but you cannot make the 100m you are in very good shape
  • If you can complete the test your level of fitness is GREAT!


Your goal by the beginning of preseason is to be able to complete each test within the specified time limit!!!!!


“Actions speak louder than words.” 

Soccer Preseason Fitness Evaluations

Test 1: Shuttle Run- Speed & Endurance

5 yard shuttle run progressing every five yards to a 25 yard distance.  You will run 5 back 10 back 15 back 20 back 25 back.

Time Limit: 36 seconds or less Rest period: 30 seconds

Repetition: 6 sets: 36 seconds on/30 seconds off

Workload: 150 yards for each shuttle run

Total Time Duration: 6.36 mins

Fitness Guide:

  • If you make all 6 you have achieved your goal
  • If you make 5 you have come up short but still have ok fitness
  • If you make 4 you have failed your team and yourself, you need to ask if you really want to play soccer


Test 2: 300 Yard Shuttle Test

Cones are placed 25 yards apart to indicate the sprint distance. Start with a foot on one line. When instructed by the coach, the player runs to the opposite 25-yard line, touches it with their foot, turns and run back to the start. This is repeated six times without stopping (covering 300 yards total). After a rest of five minutes, the test is repeated.

Total Time Duration: 12 mins

Fitness Guide:

  • If you have an average time of 61 seconds you have achieved your goal
  • If you have an average time of 62 seconds you have come up short but still have ok fitness
  • If you have an average time of 63 seconds or higher you have failed your team and yourself, you need to ask if you want to play on the varsity team


Test 3: Bleep Test

This test involves continuous running between two lines 20 meters apart in time to recorded beeps. Players stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 1 more ‘beeps’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the subject fails to reach the goal for two consecutive ends.

Total Time Duration: 14 mins

Fitness Guide:

  • If you pass fitness level of 11 or higher you have achieved your goal
  • If you pass fitness level of 10 or higher you have come up short but still have ok fitness
  • If you pass fitness level of 9 or lower you have failed your team and yourself, you will need to evaluate your effort this summer in comparison to your team