Soccer demands a high level of physical fitness, even at the amateur level. Start conditioning drills with interval training—short bursts of sprinting followed by brief recovery periods. For example, sprint for 30 seconds, then walk or jog for 1 minute, and repeat for 10 minutes. This mimics the stop-and-go nature of soccer matches, where players must alternate between intense bursts of activity and moments of rest.

Incorporate exercises that build endurance, such as continuous running around the field for 20-30 minutes. Add circuit training with exercises like squats, lunges, push-ups, and burpees to strengthen the muscles used in soccer. Don’t forget to include agility ladder drills to improve foot speed and coordination. A strong, fit body ensures you can keep up with the game and perform at your best throughout the match.