In order to succeed, the soccer player must have a combination of technical, tactical and physical skills. Resistance to the effects of fatigue can only be accomplished through intensive and vigorous training that overloads the energy production systems. There are different methods of training like continuous running, interval training, fartlek training* and circuit training**. Fitness in soccer is described by the five S’s –

• Speed
• Stamina
• Strength
• Suppleness
• Skill

Do 5 mins of jogging on the spot followed by high knees, heel flicks, jumping jacks and 5 mins of stretching. You can also perform press ups, squat thrusts, lateral raises by using the dumbbells or resistance bands, crunches, dips and sit to stand using the dumbbells. Instead of running at a continuous pace, you can do some soccer specific fartlek running. It involves running, jogging and sprinting in a random manner. You can start by jogging for 5 mins. Then do sprint for 20 yards, slow jog for 100 yards, cruise for 200 yards, backward running for 20 yards, turn and sprint for 30 yards, walk for 50 yards and then jog again for 300 yards more. When you finish your training session, stretch the hamstrings, groins, quads, calves and lower back for up to 20-30 seconds.

Rest and recovery are equally important for superior performance. Sessions of heavy training needs to be followed by rest to allow the body to adapt and grow stronger. A combination of aerobic, anaerobic and other fitness training programs with intervals of rest will allow you to perform better every time you are on the field.

*Fartlek is a form of road running or cross country running in which the runner, usually solo, varies the pace significantly during the run. It is usually regarded as an advanced training technique, for the experienced runner who has been using interval training to develop speed and to raise the anaerobic threshold. However, the 'average' runner can also benefit from a simplified form of Fartlek training, to develop self-awareness and to introduce variety into the training program.

**Circuit training is a form of group gym exercise in which strength exercises are combined with endurance exercises. A number of carefully selected stations will be positioned around the facility consecutively, which may be weight training, resistance training, squat thrusts, pushups, burpees, star jumps, sit-ups or other exercises. Participants are assigned to each station, and they then rotate around the stations to the next with little or no rest performing 15 to 45 second workouts until all exercises have been completed or a certain time requirement achieved.