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The amount of rest depends on the time you run it in. Sprint out to the first cone (5 yards) and back to start, second cone (10) and back, third cone (15) and back, fourth cone (20) and back, and fifth cone (25) and back to start in the indicated amount of time. 5-yard Shuttles - Set cones at every 5 yards for 25 yards (5, 10, 15, 20, 25).These are some examples of drills that a coach can do on a conditioning program: A more sport-specific conditioning program should be done. Instead of long-distance running, coaches should focus on short and more dynamic sprinting drills. Running long distance will stimulate the slow twitch muscle fibers, meaning that the body will adapt to the slow tempo being performed during long- distance running and, over time, the fast twitch muscle fibers will "drown," which will make the players slower and weaker.Īerobic conditioning should be performed in a different way rather than long- distance running. Running long distance will affect the players’ performance in an opposite way, making them weak and slow instead of strong and fast as most people believe. Jonas Forsberg, in his article, "How to Build a Soccer Conditioning Base," says that soccer is a "power-sport," where sprinting, maximum strength and jumping ability is extremely important. Most of the runs made in soccer are explosive, high-intensity runs, rather than long, slow runs. Players run a lot in terms of the distance run during a game however, the question is, how do they accomplish those runs? Is it long-distance running at the same tempo throughout the entire game? The answer is no. Why isn’t long-distance running the best way to train for soccer? When analyzing the game, players run approximately 70 percent of the actual minutes of the game. This theory is correct in a way because players do need to have a good aerobic capacity to play the sport however, there are other important training components that long-distance running do not provide and, therefore, it is not the best way to prepare the players to be able to play the sport. People often think that because soccer players run a lot in a game and there are no time-outs that they need to have a good aerobic capacity and, consequently, need to run long distances in order to be physically fit and ready to play. Soccer is a sport where players are constantly running for 90 minutes and where conditioning plays an important role.