Ultimate Soccer

Getting Fit For 5-a-side Football

Posted Monday 20th June 2016
Category: Soccer Fitness

If you’ve just started playing 5-a-side, you’ll know that as well as a great hobby to enjoy with friends, it’s a killer workout. If you want to perform at your peak, there are some exercises that you can do to improve general fitness, endurance and stamina, all of which are ideal for 5-a-side soccer. Most of these 4 exercises can be performed at home, a gym, or the park, so there’s no need for special gear or equipment – Just a stopwatch (or stopwatch app), a towel and a water bottle. Once you’ve mastered these exercises, sign your team up to a tournament. And the other team will never know what hit ‘em!

Interval sprinting

5-a-side soccer is a high intensity game, where you’ll be up and running until the round ends. In order to capitalise on this kind of exercise, you need to look towards high intensity interval training (HIIT) which aims to keep your heart rate up, improving your general fitness, burning fat, and enhancing your endurance. One example is interval sprinting. Place two markers about 5-20 metres apart, depending on the space available. Have a stopwatch (or the one on your phone) handy to keep track of time, then aim to do 30 sec full sprints between the markers for 30 seconds, interspersed with 30 seconds of jogging between sprints. To increase the potency of this exercise, make it so you have to touch the ground next to the marker every time you reach it. If you want to really kick it up a notch, perform a push-up every time you hit the marker. Check out these awesome interval sprint workouts suggested by Poloquin Group.


Ah, the infamous burpee. This is one of those exercises that is going to test you. But rest assured, if you stick with it, it’s one of the most rewarding to complete. To perform a burpee, first start by standing straight, feet shoulder width apart. Perform a squat, lowering your body, bending at the knees. Once you’re low enough, quickly burst your hands forward and your feet all the way outstretched behind you so that you land in a push-up position. Once there, you’ll need to perform another burst movement, pulling your legs back up and returning to the lowered squat position (ie where you were before you jumped back into a pushup). Lastly, jump up as high as you can with your hands outstretched above you. Now that’s 1. Try to get to 10 before resting for 30 seconds and trying for another 10. If you keep it up, try and increase your reps by 2-5 every week and see how many you can get to.

Jump Squats

Performing jump squats sounds and looks a lot easier than you’re likely to find it, but like burpees, it’s very rewarding when you can complete your set. Start by standing up straight, feet shoulder width apart. Perform a squat, then when you’re at the lowest point, spring up as high in the air as you can go, with your hands outstretched above you. As you come down from the jump, cushion your impact by bending your knees as you make contact with the ground and commence the next squat. It’s tiring, but momentum is key for a better workout. Try for 15, rest for 30 seconds, then do another 15.

Knee high running

This is a classic, and regularly seen on the soccer pitch, and there’s good reason too – it works. All you need to do is run on the spot, but ensure that your knees are coming up towards your chest. Start slow to get the rhythm and movements down, then go as fast as you can for 30 seconds, a jogging pace for 30 seconds, then as fast as you can for another 30secs. Repeat until you hit 6mins.

Fit and ready for the pitch | Ultimate Soccer Sydney

Warmed up and feeling ready to tackle a game? Thought so. Round up your friends and join the fast paced 5-a-side soccer games at Ultimate Soccer, Sydney’s best 5-a-side soccer facility. With beautifully maintained custom-built pitches, tournaments,  and professional coaching available, there’s never been a better time to get involved. Get in touch with our team on 02 9572 7020 or via our enquiry form. Now drop and give me 20.