Track workout to prepare you for preseason

Each summer thousands of kids enter college soccer preseason. There is one common theme that each program shares...... FITNESS. Some coaches place more emphasis on fitness than others, but coming in fit is something that will set players apart who competing during preseason.

Below is a track workout that many different Division I, II and III programs use for offseason workouts. 

 

Warm up: 800 meter jog

 

400 meter sprint (under 1 minute and 15 seconds)

Rest: 1 minute 30 second 

400 meter sprint (under 1 minute and 15 seconds)

Rest: 1 minute 30 second 

400 meter sprint (under 1 minute and 15 seconds)

Rest: 1 minute 30 second 

400 meter sprint (under 1 minute and 15 seconds)

 

Rest: 3 minutes

 

200 meter sprint (under 36 seconds)

Rest: 40 seconds 

200 meter sprint (under 36 seconds)

Rest: 40 seconds 

200 meter sprint (under 36 seconds)

Rest: 40 seconds 

200 meter sprint (under 36 seconds)

 

Rest: 3 minutes

 

100 meter sprint (under 15 seconds)

Rest: 20 seconds

100 meter sprint (under 15 seconds)

Rest: 20 seconds

100 meter sprint (under 15 seconds)

Rest: 20 seconds

100 meter sprint (under 15 seconds)

Rest: 20 seconds

 

Cool down: jog 

Recovery: stretch, rehydrate, foam roll

 

 

 

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