Speed and Agility Drills
Slowly jog for 5-10 minutes to get your muscles warmed up and your cardiovascular system going.
Sprint as fast as you can for about 20 seconds. That simulates a sprint if you need to chase an opponent player or a fast rush towards the goal.
Walk easily for about a minute. This is to simulate a break of the game like when for example the ball goes outside and you just need to walk to your position.
Jog at an easy pace for 2-3 minutes. With that you simulate changing your position on the field when you’re not actually involved in a battle.
Repeat the last three steps several times until you reach the imaginary half time or 45 minutes. But don’t do it exactly the same over and over again. As in a soccer match the amount of sprinting, walking and jogging can be very different so try to mix things up.
As you should do after any intense workout, also after the soccer run cool down by jogging at an easy pace for 5-10 minutes.