Goalies: Need quick, powerful reactions and very little long-distance stamina. Focus on strength, reactions, and a slim, quick figure. Defenders: Need upper/lower body strength and sprinting speed. Rarely required to jog or run for long, continuous times, they need to be able to get to every ball and win it in the air or on the ground. Midfielders: Need to be able to run for days. They should have exceptional stamina and above-average speed. Quickness and strong foot skills are a must. Forwards: Need a balance of speed and strength, like defenders, but must also be able to jog for days to confuse defenders and open up offensive space.

When playing games for fun, move around and play multiple positions. This will help you learn the game and build full-body fitness.

Jog for 5-10 minutes to warm up. Sprint for 30 seconds. Jog for 1 minute (1:30 if struggling) Alternate sprinting/jogging for 9 more sprints. Jog for 5-10 minutes to cool down. Lower the rest period as you get better, eventually aiming for a 30-second sprint and jog.

Chest and Back: Your chest and back muscles will help you create and keep space in the box or in the air. A strong back, furthermore, increases balance on the ball and overall strength. Tone your arms: Bicep curls, dips, tricep push-ups (your hands form a diamond under your chest), and pull-ups all build solid muscle from home. Toning your arms helps push away defenders and attackers and keep balance on the ball. [5] X Research source Abs and Core: Sit-ups, crunches, and planks are an essential part of your workout, and can be performed daily. You transfer power between you upper and lower body through your core – any crosses, shots, long passes, or headers require rock-solid muscles.

When you’re tired, focus the most on your foot skills. The players that stay technically proficient even when they get tired are the ones that win last-minute games. Training in practice ensures you’re training for your specific position. Even in pick-up games or scrimmages, the only way you get better is by working hard. Having a dedicated training partner can help ensure you always work hard, and a little bit of competition is great motivation.

Juggling: Use your whole body (other than arms and hands) to keep the ball from hitting the ground. How many touches can you get? Cone Workouts: Set up a pattern of cones, then dribble through them as fast as you can without touching a cone. If you touch a cone, you have to do another lap. Close Touch Drills: Bounce the ball between your feet quickly. Leave the ball in place and toe tap it with each foot rapidly, rolling it slightly under your sole. Roll ball to either side of you, then chop it back to the other foot. Basically, use every part of your foot to practice keeping the ball close. [7] X Research source

Practice picking your head up with every dribbling drill you do, especially in practice. [8] X Research source

Use the inside of your foot for short, controlled passes. Hit the ball with your laces on the lower, outside thirds of the ball to spin or curl it. You should use the outside of your foot to curl the opposite direction. Hit the ball with your laces in the dead center of the ball, avoiding a follow through, to hit a knuckleball. Hit the ball on the lower third with a small, minimal follow through to chip the ball with backspin, preventing it from skipping off. [9] X Research source

Your opposite foot gives you literally twice as many options on the ball if it is good enough to use. You become much harder to defend and way less predictable. Controlling, or bringing the ball down from the air to the ground, is an essential soccer skill. Your first touch should stop the ball within a foot or so of your body, or into space if you’re trapping on the run. Have a friend hit crosses and work on bringing them down smoothly.