Late-Game Legs, 4-Week Soccer Conditioning Plan
Jason GonzalezLate-Game Legs: 4-Week High School Soccer Conditioning Plan
Most high school conditioning is either random, too much, or it crushes legs so players cannot train or play well.
This free download is a simple, plug-and-play 4-week plan built for high school soccer. It uses two sessions per week, clear work-to-rest intervals, and an optional short speed add-on, so athletes build repeat-effort fitness without turning conditioning into long slow mileage.
What this plan improves
- Repeat-effort fitness, the ability to go hard, recover fast, then do it again
- Aerobic capacity for faster recovery between hard actions
- Late-game legs, so intensity does not fall off in the second half
- Conditioning that fits around practices and games
What’s inside
- 2 conditioning sessions per week (48 hours apart)
- Session A: 4 x 4-minute intervals (with recoveries)
- Session B: 2-minute interval session (with recoveries)
- 4-week progression that scales volume the right way
- Optional short speed add-on for acceleration work
- Simple warm-up, effort guide, and post-game recovery routine
- Written in plain language, easy to follow, field-friendly, and uses feet (not meters)
Who it’s for
- Youth, high school or college soccer players (boys or girls)
- Parents who want a safe plan that actually transfers to games
- Coaches who need conditioning that does not wreck training
Download a clean, easy-to-follow 4-week high school soccer conditioning plan built around two sessions per week. It includes a simple warm-up, an effort guide that does not require a heart rate monitor, two interval workouts that are easy to run on a field or track, a clear week-by-week progression so athletes build fitness without getting crushed, an optional short acceleration add-on to keep speed sharp, and a simple 12-minute post-game recovery routine.