Fartlek Soccer Fitness Training

The Fartlek, Swedish for "Speed Play," Training method is an exceptional fitness tool that is excellent for soccer-specific conditioning. It is less monotonous than the typical interval training and can be easily customized to focus on the team's needs. It only requires 20 to 30 minutes, including warm-up and cooldown, where the player trains at varying speeds and intensities. Below you will find a Fartlek Training session that would be suitable for soccer.

1. Warm-up with a steady jog for approximately 7-10 minutes
2. High-intensity sprint, for about 60-75 seconds
3. Light Jog for roughly 130-150 seconds
4. High-intensity sprint, for approximately 60-75 seconds
5. Light Jog for 120 seconds
6. Repeat 3-4 times
7. Cool down with a steady jog for 7-10 minutes

You can also mix in any number of the following activities:

1. Run hill or stairs
2. Vertical jump from a crouch position, 15-20 times
3. Burpees: Squat down, place hands on floor, kick legs back so that you are at the top of a pushup position, do a pushup, kick each leg forward again, and jump up as high as you can (that is one rep), 10-15 reps
4. Pushups
5. Sit-ups
6. Lunges