Coaches Corner

5 Great Exercises to Keep You Fit in the Summer!!!

During the off season it is critical that athletes continue working out to maintain their base level of fitness and avoid injury.  In addition to technical training with a ball, these exercises are specifically important for soccer players.  Many of the top MLS teams incorporate these exercises in their off season training program due to the effectiveness of each exercise. 

1.       Hill Running – use a hill that presents a challenge but does not disrupt running mechanics.   8-15 reps by 20-30 meters with 60-90 seconds between reps.  RPE 10

2.       Repeated Sprints – 6-10 reps by 2 sets for 30 meters with 25 seconds rest between reps and 3 minutes rest between sets.  RPE 10

3.       150 meter shuttles – 25 meters out and back by 3 (150 meters total) in 25 seconds or less.  Work really hard to set the lowest possible time on these.  6-8 reps with 2 minutes recovery between reps. RPE 9

4.       300 meter shuttles – 75 meters out and back by 2 (300 meters total) in 60 seconds or less.  4-6 reps by 2 sets.   RPE 7-8

5.       Cross Training – Swim, bike, hike etc.  for 45-60 minutes at alternating between easy, moderate and hard paces every 2-4 minutes.  RPE 4-7

Rated Perceived Exertion (RPE) Scale. The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers are used to rate how easy or difficult you find an activity.


Will Rader is currently in his 10th year as Head Coach of the Weber State University Men’s Team.  Will won a National Championship while playing with Weber State in 2002, and has lead the Wildcats to two National Championships (2009, 2011) as Head Coach.  In addition to coaching at Weber State, Will is the Technical Director of Wasatch Soccer Club (1,200 youth players), Director of Youth Camps for Real Salt Lake (MLS) and a U.S. Soccer Federation Coaching Education Instructor.  Will currently holds a USSF “A” license and the NSCAA Premier Diploma.