How to Get Fit for Soccer

Think Soccer is easy because there's no tackling? Get some top tips from the experts and learn how to get fit for soccer!

Soccer is a physically demanding sport which takes significant training and conditioning – midfielders can run up to 12kms a game but for goal keepers there we have unique requirements which aren’t just cardio.

No matter what position you play, the basic fundamentals for soccer are keeping a healthy and well balanced lifestyle. Get some top tips from soccer star Vedran Janjetovic!

  1. Fitness starts in the kitchen. A well balanced diet with a wide variety of proteins, fats, carbohydrates, vitamins and minerals keeps you physically fit and mentally alert.
  2. Fluids. The different types of fluids during and after matches is essential to recovery and performance. Make sure you’re really hydrated on game day and drink water during games for re-hydration. I always drink a protein shake afterwards for recovery and muscle repair.
  3. Warm up and cool down. Cold muscles have more danger of injury so preparing the body for activity by increasing your heart rate before a game ensures that damage is prevented. Make sure you take time out to cool down too, it helps clear lactic acid and means less soreness and aids recovery.
  4. Sleep. Simple isn’t it? Maintaining healthy sleep patterns is important for professional athletes. A good night’s rest can improve speed, precision, recovery and for me most importantly, reaction time.
  5. Change it up. Fitness is supposed to be fun – incorporate different routines and keep pushing yourself. Instead of jogging continuously, try combining short sprints and bouts of walking to condition for a game.

Vedran is currently gearing up for his A-League season with Sydney FC which kicks off in October and will be participating in a Pringles activation at Blacktown Village Oval this July. Die-hard football enthusiasts and part-time fans alike can line up and go on strike during the ‘Power Hour’ on Saturday 12 July between 9:30am – 10:30am. Visit for more details.

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