The important fitness components for soccer include endurance, strength, power, speed and flexibility. Players at the top levels can run over 14 km during a game and are also required to frequently sprint, change direction and jump. To be successful in soccer you must be able to perform prolonged intermittent exercise (endurance), exercise at high-intensity, sprint and develop high levels of power (force) when kicking and tackling. Good levels of agility and coordination are also necessary and typically distinguish the elite players from the average one’s.
What is Co-Ordination (Agility)
Co-ordination (Agility) is the ability to change position and direction quickly without losing balance or speed. This is important in soccer as players are constantly required to change speed and direction, both with and without the ball, during a game.
Coordination (Agility) Drills to do at home
1-(Square Cone Drill) Place 4 cones 10 yards apart in the shape of a square. Start at cone A. Sprint to B with ball, shuffle left to C using sole of foot to dribble ball, back pedal to D using sole of foot, then sprint to cone A. Do five sets. Total distance covered in each rep is 40 yards.
2- (Five Cone Drill) Position 4 cones in the shape of a square with 10 yards distance between cones. Place a cone in the centre of the square. Starting from the centre cone, sprint to cone A with the ball, sprint back to centre with the ball, sprint to cone B, back to centre, sprint to cone C, back to centre, sprint to cone D, back to centre. A completed circuit equals one rep. Do five sets.