Resources
Soccer conditioning, explained properly
Evidence-based guides on training to last the full 90 — plus how the pros actually do it. Then start training for free.
Soccer Conditioning: The Complete Guide to Lasting the Full 90
What soccer conditioning is, the five qualities that decide whether you fade, the drills that train each one, and how to build a week. The pillar guide.
Read the complete guide →Conditioning Guides
The fundamentals that make you last the full 90.
VO2 Max Training for Soccer: Build an Engine That Lasts 90 Minutes
What VO2 max means for footballers, why it controls recovery between sprints, and the interval sessions — including the 4x4 — that raise it fastest.
9 min readRepeated sprints50-Yard Chelseas: The Conditioning Drill Every Player Should Know
How to run 50-yard Chelseas, the energy systems they train, the exact prescription, and how to scale them for any level — from Ninety FC.
7 min readSpeedSprint Training for Soccer: Speed and Repeated-Sprint Ability
Why short-distance speed wins matches, the difference between speed and repeated-sprint ability, and the drills that train both safely.
8 min readAgilityAgility & Change-of-Direction Drills for Soccer
Change of direction vs. true agility, why deceleration is the skill that matters, and the drills that turn you sharper without getting hurt.
8 min readProgrammingPreseason Soccer Conditioning: A 6-Week Plan
A week-by-week preseason structure that builds an aerobic base, then adds speed and match intensity — without spiking your injury risk.
10 min readEnduranceHow to Improve Stamina for Soccer
Stamina for soccer is recovery between efforts, not just endless running. Here's what to train, the drills that work, and how to stop fading late.
8 min readWarm-upThe Complete Soccer Warm-Up Routine (Pre-Game & Pre-Training)
A proper soccer warm-up takes 10–15 minutes across three phases — raise, activate, potentiate. Here's the exact routine to perform from the first whistle and avoid pulls.
7 min readGame demandsHow Far Do Soccer Players Run in a Game?
Outfield soccer players run about 9–12 km (5.5–7.5 miles) per match. Here's how far each position covers, why the sprints matter more than the distance, and how to train for it.
6 min readAt-homeThe Best No-Equipment Soccer Conditioning Drills
You can get fully match-fit with zero equipment — just space and your bodyweight. Here are the best no-equipment soccer conditioning drills and how to build a session.
6 min readBy positionPosition-Specific Soccer Conditioning: Train for Your Role
Conditioning should match your position. Midfielders need the biggest engine, wingers and fullbacks need repeated sprints, strikers need explosiveness, center-backs need power.
7 min readPlayer Training
How the pros prepare — and how to borrow it.
How Pro Soccer Players Train for the World Cup
Inside the conditioning behind a World Cup squad — periodization, the pre-tournament build-up, and the qualities every player sharpens. Plus how to train them free.
8 min readPlayer profileTrain Like Cristiano Ronaldo: The Habits Behind the Longevity
Cristiano Ronaldo's reported fitness habits — ~7% body fat, twice-daily training, explosive gym work, and obsessive recovery — and the transferable lessons you can use free.
7 min readPlayer profileSpeed Like Mbappé: How the Fastest Players Train Acceleration
Kylian Mbappé has been clocked near 38 km/h — among the fastest ever recorded in football. Here's how elite speed is actually trained, and a free drill to build yours.
6 min readRecoveryHow Pros Recover Between World Cup Matches
At a World Cup, players turn around on as little as three days' rest. Here's the recovery playbook — sleep, fuel, and active recovery — and how to use it yourself.
6 min readBenchmarksThe Fitness Tests Pro Clubs Use (and How You Measure Up)
The Yo-Yo test, the beep test, the Cooper run — the conditioning benchmarks pro clubs actually use. Learn what they measure and test your own engine free.
7 min read