While long runs can create an aerobic base, too much long-distance running—without focus on short sprints and other high intensity activity—can have a negative impact on an athlete’s speed and power.

Soccer is perceived as a sport that requires continuous running, however soccer isn’t a continuous 3 mile run like some people believe. It’s a sport that depends on bouts of maximum force followed by a period of recovery—usually a walk or a very slow jog. Keep those things in mind as we explore the science of energy systems and muscle fiber types.

Energy Systems

We Use 3 Different Systems for Energy
All 3 systems work simultaneously to a degree, however certain systems will become predominant depending on the type of activity.

Phosphagen The immediate energy system utilized for explosive activities of approximately 10 seconds or less.
Glycolitic The energy system utilized for high intensity activities that last up to about 60 seconds.
Aerobic This system kicks in after about 1 minute of activity and is a low power and long duration energy system.

Soccer is a sport that utilizes primarily the Phosphagen and Aerobic systems.

Phosphagen System

The phosphagen system provides the energy used for short-term high-intensity activities; like when a player sprints to win a 50/50 ball, takes a powerful shot on goal, or attempts to keep possession of the ball against contact from an opposing player.

Aerobic System

The aerobic system provides energy for long and slow activities; like when a player is not playing the ball—recovering at a walk or slow jog.

Muscle Fiber Types

We Have Two Muscle Fiber Types—Basically

Fiber types exist on a continuum. We have slow fibers and fast fibers. We also have hybrid categories of fibers that express qualities of both slow and fast.

Fast-Twitch Muscle Fibers are larger than slow-twitch muscle fibers and have a high force output. These fibers can produce a lot of power, but fatigue quickly.
Slow-Twitch Muscle Fibers are smaller than fast-twitch muscle fibers and have low force production. These fibers fatigue more slowly than fast-twitch fibers, but cannot produce a lot of power.

While most people are born with about a 50/5o ratio of muscle fibers, athletes who excel in power activities like sprinting have been shown to have a larger proportion of fast-twitch fibers and athletes who excel in marathons and other endurance activities have been shown to have a larger proportion of slow-twitch fibers. While research is not conclusive, most experts agree that muscle types can be changed—to a degree—through training.

Fast-Twitch Muscle Fibers

Fast-twitch muscle fibers are genetically plentiful in elite sprinters. These muscle fibers are recruited when force demands are high—like sprinting and forcefully kicking a ball.

Slow-Twitch Muscle Fibers

Slow-twitch muscle fibers are abundantly native to long distance runners. These muscle fibers can sustain force for an extended period of time, but are not able to generate a significant amount of force.

Youth Athletes: Do What You Love and Don’t Overthink Your Training

When working with a college or upper level high school player (specialized in soccer), I may ask them to take it easy on the long runs during the season and focus more on high-intensity short-duration sprints along with maintaining an aerobic base with dynamic and functional movement more specific to soccer. I don’t take such a hard and fast approach to energy system training with my youth athletes. For cross-country kids or kids that just enjoy going for long runs, go for it! Just be sure that—during the soccer season—limit long pace runs to a couple of times per week and add some power training at least 2 times per week. If you hate running, yet you’re going on 3 mile runs during the season to stay conditioned for soccer, ditch the long tempo runs in favor of activity more compatible to the demands of playing soccer.

At-Home Conditioning Tips for Players

Sprint Intervals

If you enjoy going for a run, instead of going for a long pace run, incorporate sprint intervals. hill intervals, and stair intervals into your run.

Always Warm Up First with Dynamic Movements like you’ll find in the Dynamic Warm-Up and Mobility Routine from Youth Sports Trainer.
Do Intervals at a 1:2, 1:3, 1:4, or 1:5 ratio of high intensity work to active rest in order to simulate the kind of work to rest ratio found in soccer competition. Examples:
- Sprint Full Speed 5 Seconds, then slow jog for 25 seconds.
- Sprint Up a Hill for 10 seconds, then walk for 40 seconds
- Sprint Stairs for 15 seconds, then walk for 75 seconds
Don’t overthink the intervals. They can be pretty random. After all, soccer competition is a series of random intervals.
Always Cool Down with a slow walk followed by functional stretching.

Cycling Intervals

Cycling workouts are a great way to get conditioned for soccer as well as improve lower body strength and power. Additionally, pedaling activates and strengthens muscles around knee joints that might lead to fewer knee injuries.

Note: To avoid injury, it’s important for the bike to fit and the saddle to be adjusted appropriately to your height. Saddles positioned too low can lead to awkward knee angles, resulting in knee pain and injuries. Follow this guide: Standing next to the bike, the saddle should be about hip height. With the saddle at hip height, when legs are fully extended on pedals, knees should have a slight bend.

Always Warm Up First with Dynamic Movements like you’ll find in the Dynamic Warm-Up and Mobility Routine from Youth Sports Trainer.
Sprint up hills and to landmarks (5-20 seconds each) mixed in with moderate and low intensity riding and even coasting. Don’t overthink the intervals. They can be pretty random. After all, soccer competition is a series of random intervals.
Always Cool Down with a slow ride followed by functional stretching.

Backyard Speed and Agility Course

Even high school kids I work with love obstacle courses—especially when we add a competitive component by timing their runs. No cones, ladders, or special equipment? Not needed! Scavenge the garage, basement storage, and kids’ playroom for gadgets to assemble a one-of-a-kind course.

Incorporate these activities for a fun and productive backyard obstacle course.

Sprints
Lateral Moves
Diagonal Moves
Back Shuffles
Climb Overs
Crawl Unders
Hurdles
Your Choice

Tag, Pick-Up Soccer, Basketball, Football, and other sports with Friends and Family

Playing a variety of sports for fun—without interference from adults—is an enjoyable way to improve conditioning, speed, power, agility, as well as mental aptitude for soccer that we give little thought to all the benefits.

While long pace runs train the aerobic and glycolitic systems along with slow-twitch and hybrid muscle fibers, long runs fail to adequately train the phosphagen system and fast-twitch muscle fibers—utilized for high power short bursts of energy. Pick-Up sports and games like tag are much more productive ways to train for power, speed, and agility needed for soccer.

Practice Field Conditioning Tips for Coaches

The most efficient way to add agility and conditioning to practices is with small-sided pick-up games and drills that mimic soccer’s energy systems. Because soccer is a combination of sprint/jog/walk with intermittent bursts of quick lateral , forward, and backward movements, use practice drills that replicate that pattern. For efficiency and mental stimulation, avoid running drills without a ball unless it’s a game like tag or another activity that requires spontaneous forward, backward, and lateral movement.