Preseason physical conditioning in women’s soccer is a decisive phase for building a team that is high-performing, resilient, and ready to handle the demands of competition. Too often standardized based on generic physical preparation, it deserves to be adapted to the physiological, athletic, and contextual specificities of female players. As a coach, your role is to structure this period with precision, progression, and consistency.
This complete guide provides concrete benchmarks to help you organize an effective preseason tailored to women’s soccer, while optimizing performance and reducing injury risk.
Physical preparation is even more strategic in women’s soccer
Physiological specificities to consider
Women’s soccer has certain characteristics that must be taken into account from the very start of preseason. Hormonal, muscular, and biomechanical differences directly influence how physical preparation should be planned.
In particular, we observe:
- Lower average muscle mass than men
- Higher predisposition to certain injuries (especially ACL injuries)
- Recovery capacity that may vary depending on physiological cycles
- Significant variability between players depending on their sporting background
This does not mean reducing intensity, but rather controlling and individualizing it better. The idea is not to fall into clichés or assume that players are “less” in any way.
A major challenge: injury prevention
The beginning of the season is the period when injuries occur most frequently, especially in cases of a sudden return to training. Well-managed preparation often leads to a more stable season.
We generally recommend these 4 key principles:
- Gradually increase training loads
- Include targeted strength work (hamstrings, quadriceps, core)
- Work on joint stability (knees, ankles)
- Implement prevention routines from the very first sessions
Structuring an effective preseason
The main phases of preseason in women’s soccer
A successful preparation relies on progressive organization over several weeks. In general, a preseason lasts between 4 and 6 weeks. It can be divided into 3 main phases:
1. Return to training (Weeks 1–2)
Objective for players: Reactivate the body and regain sensations
- Light to moderate aerobic work
- Technical work with the ball
- General strength training
- Mobility and coordination
2. Physical development (Weeks 3–4)
Objective: Increase players’ physical capacities
- Power and speed work
- Progressive increase in intensity
- More demanding small-sided games
- Introduction of opposition
3. Soccer-specific phase (Weeks 5–6)
Objective for players: Get closer to match conditions
- High intensity
- Real game situations
- Integrated tactical work
- Friendly matches
Individual preseason program – 3 weeks (women’s soccer)
This preseason program has been specifically designed for female soccer players, with a progressive and structured approach. The goal is to rebuild a solid physical base while integrating key prevention elements, particularly for high-risk areas in female players (knees, hamstrings, adductors).
The program is based on 4 key principles:
- Gradual increase in number of sessions (from 2 to 4 per week)
- Controlled increase in intensity (from 70% to 90% MAS)
- Targeted strength training (core, stability, ligament prevention)
- Possibility of double sessions (running + strength) for the most available players
The ultimate objective is clear: arrive at team training in good physical condition, reduce injury risk, and be ready to handle soccer-specific efforts.
Week 1: Reactivation and gradual return (2 sessions)
The first week aims to restart the body without creating excessive fatigue. The focus is on cardio-respiratory reactivation and muscular activation.
| Day | Running Work | Strength & Prevention |
|---|---|---|
| Monday | 5’ jog + drills + 20’ at 70% MAS | 2x10 squats / 2x10 knee push-ups / core 2x20’’ / proprioception 2x30’’ |
| Thursday | 5’ jog + drills + 25’ at 70% MAS | 3x10 squats / 3x10 knee push-ups / core 2x25’’ / proprioception 3x30’’ |
During this phase, the goal is to regain sensations without stressing the body. Running drills (high knees, heel flicks, bounding) help reactivate coordination.
Optional additions:
- Individual technical work (ball control, juggling)
- Footwork and coordination (ladder drills)
- Joint mobility (hips, ankles)
A well-managed return conditions the rest of the preparation.
Week 2: Aerobic development and first intensities (3 sessions)
During the second week, workload increases and moderate intensities are introduced. Targeted prevention work (especially hamstrings) is also included.
| Day | Running Work | Strength & Prevention |
|---|---|---|
| Monday | 30’ at 70% MAS | 3x12 squats / 3x30 abs / core 3x30’’ / proprioception 3x30’’ |
| Wednesday | 20’ alternating: 2’ at 80% / 2’ at 65% (x5) | Hamstring prevention + 3x10 lunges / core 3x30’’ / proprioception 4x30’’ |
| Saturday | 2x10’ at 80% MAS (3’ rest) | Hamstring prevention + 4x10 squats / core 3x30’’ / proprioception 4x30’’ |
Key elements:
- Introduction of interval work
- Development of repeated effort capacity
- More structured strength work
- Beginning of specific prevention
This phase is essential to reduce early-season muscle injuries.
Week 3: Intensification and match preparation (4 sessions)
The third week approaches real game demands. Intensity and volume both increase significantly.
| Day | Running Work | Strength & Prevention |
|---|---|---|
| Monday | 18’: 1’ at 85% / 1’ at 60% (x9) | Hamstring + adductor prevention / 4x10 squats / dynamic core |
| Tuesday | 2x12’ at 80% MAS (3’ rest) | 4x10 lunges / proprioception 5x30’’ / advanced core |
| Thursday | 18’: 45’’ at 90% / 45’’ at 55% (x12) | 5x10 squats / advanced core / knee stability |
| Saturday | 3x10’ at 80% MAS (3’ rest) | 5x10 squats / 3x30 abs / proprioception 5x30’’ / full core |
Main objectives:
- High-intensity efforts (85–90% MAS)
- Ability to repeat explosive actions
- More demanding strength work
- Complete core training (static + dynamic)
Essential rules for players
To ensure effectiveness and safety:
- Finish each session with a cool-down (3–5 minutes of light jogging)
- Include 10–15 minutes of stretching
- Stay well hydrated before, during, and after training
- Adjust intensity based on fatigue
Specific advice for women’s soccer
- Prefer softer surfaces (grass) to reduce impact
- Pay special attention to knees (stability work)
- Monitor individual sensations (pain, unusual fatigue)
- Regularly include ligament prevention work
Optimal organization (if possible)
For more committed or higher-level players:
- Running session in the morning
- Strength session in the afternoon
This structure allows better targeting and recovery.
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Organizing team physical preparation
Building complete and coherent sessions
Effective sessions in women’s soccer should integrate both physical development and technical aspects. The goal is to avoid a disconnected approach.
A typical session may include:
- Dynamic warm-up with the ball
- Integrated physical work (small-sided games, circuits)
- Technical and tactical situations
- Cool-down and prevention
Example of a team session (early preseason)
| Phase | Content | Duration | Objective |
|---|---|---|---|
| Warm-up | Passing game + mobility | 15 min | Activation |
| Block 1 | Physical circuit (footwork, core, sprint) | 20 min | Strength |
| Block 2 | 4vs4 small-sided game | 20 min | Intensity + cardio |
| Block 3 | Offensive/defensive situations | 20 min | Game-specific |
| Cool-down | Stretching + prevention | 10 min | Recovery |
What works particularly well with players
- Ball-based exercises (higher motivation)
- Short and dynamic formats
- Clear and structured instructions
- Alternating effort and recovery
Key Physical Qualities to Develop as a Priority
Endurance and Ability to Repeat Efforts
In women’s soccer, endurance is not just about running for long periods. It is mainly about the ability to perform repeated efforts at varying intensities throughout the match. Players must be able to alternate between low-intensity runs, accelerations, changes of direction, and active recovery phases without a significant drop in performance.
From the start of the season, it is therefore essential to develop this capacity to repeat efforts, particularly through small-sided games, intermittent training, and game-like situations.
Strength and Muscular Development
Strength training is a fundamental pillar of physical preparation in women’s soccer. It not only improves performance (duels, movement efficiency, power), but also significantly reduces the risk of injury, especially in the knees and hamstrings.
Priority areas and training focuses:
- Hamstrings (injury prevention)
- Quadriceps (stability and power in movement)
- Glutes (strength and pelvic protection)
- Core (trunk stability and force transfer)
- Unilateral work (balance and correction of asymmetries)
Well-structured strength training, integrated regularly from the beginning of the season, allows players to build a solid and durable physical foundation, essential for repeating efforts and maintaining performance throughout the season.
Speed and Explosiveness
Speed is a key factor in modern soccer, and this fully applies to the women’s game. The ability to accelerate quickly, change direction, or react faster than an opponent can make a decisive difference in many game situations.
Speed and explosiveness training should be included from the start of preseason, with short sprints, varied starting positions, and coordination exercises. This type of work not only enhances performance, but also develops essential muscular qualities for the game.
5 Mistakes to Avoid in Women’s Soccer Physical Preparation
1. Ignoring the Specificities of Women’s Soccer
One of the most common mistakes is applying generic training programs, often inspired by men’s soccer, without adaptation. However, certain physiological and biomechanical specificities of female players require adjustments, particularly in terms of injury prevention.
Ignoring these factors means risking inappropriate training loads or missing essential work, especially on knee stability and hamstring strengthening.
2. Increasing the Workload Too Quickly
Trying to go too fast is a classic mistake at the start of the season. After a period of rest, the body needs time to readapt to physical demands.
A gradual increase in both volume and intensity is essential to build a solid foundation without putting players at risk.
3. Underestimating Injury Prevention Work
A lack of preventive work is particularly problematic in women’s soccer, where certain injuries—such as ACL tears—are more frequent.
We often notice that the following elements are neglected:
- Proprioception (balance, stability)
- Hamstring and adductor strengthening
- Core stability and trunk control
- Landing mechanics and footwork
Integrating these elements from the very first sessions helps protect players over the long term.
4. Designing a Preparation Disconnected from the Game
A preparation based only on running or “pure” physical work can quickly become counterproductive. In women’s soccer, as at all levels, the connection to the game is essential to maintain engagement and give meaning to the work.
An effective preparation should include:
- Ball-based exercises
- Small-sided games with controlled intensity
- Game-like situations
This allows you to develop physical qualities while also improving technical and tactical skills.
5. Neglecting Recovery
Finally, a common mistake is focusing only on training while overlooking recovery. However, progress happens during recovery. A fatigued player performs less and is more prone to injury.
Do not overlook:
- Rest days
- Sleep
- Hydration
- Stretching and cool-down routines
Avoiding these mistakes is already a big step toward successful physical preparation. In women’s soccer, the key lies in balancing intensity, progression, and adaptation to the players.
Final word
Preseason physical conditioning in women’s soccer cannot be improvised. It must be planned, structured, and adapted to the specific needs of players to maximize performance while limiting injuries.
By combining progression, individualization, and game integration, you create the ideal conditions to start the season in the best possible way.
A good start doesn’t guarantee everything… but a bad start is often paid for over the long run.
