Being in the best physical condition to play should be a top priority for competitive soccer players. This means training hard in team sessions, working on fitness outside of the team, a belief in your ability to improve, sleeping adequately, and putting effort into nutrition.
Over the course of the winter months the absolute minimum for each player is to improve their Beep Test score (Fitness or Pacer Test). The ASA club culture values hard work and a consistent effort towards growth. The scores on the Beep Test reflect each players progress in contributing to that value.
The 20s Fitness Workouts
The 20s means 20 seconds. One repetition of a 20s is 20 seconds walk, 20 seconds jog, 20 seconds run/sprint. A player can also do this for milage. In the ASA Speed, Agility, and Injury Prevention Course we perform 5 or 6 repetitions of 20s in between strength training or core circuits.
The changes in pace are elemental to the game of soccer. Every soccer activity includes all three walking, jogging, and sprinting. These simple workouts also teach acceleration, pushing through 'walls' of fatigue, and increasing their cardiovascular output.