There’s no question, you have to be in good shape to play soccer. You need endurance so that you can play as hard and well at the end of the game as you do in the beginning. You need strength for powerful kicks. And you need flexibility to avoid injury and move effectively. These tips will help you fit to win in soccer.

Training for play

The best way to get fit for soccer is by playing soccer. You don’t need to do a lot of running and strength training, especially as a youth player. If you do anything outside of practice, just kick the ball around and scrimmage with friends. It’s more fun and more effective than pumping iron! They key is to play almost everyday. If you play four times a week, you’ll have twice the endurance you would have if you played only two times.

Fueling for play

Drink a sports drink such as Accelerade during all of your practices and scrimmages. The fluids and carbohydrate in sports drinks help you play harder, longer, so you get a better workout each time you practice. Over time, these better workouts will add up to better all-around soccer fitness.

Core strength

Soccer players need to have strong muscles in the "core" of their body: the abdomen, pelvis, and lower back. Believe it or not, these muscles in the middle part of your body help you generate power for running, kick, throw-ins, and everything else you might do on a soccer field. You can develop a strong core by doing a few simple exercises like crunches and back extensions about three times a week.

Stretching

Stretching is definitely important. It improves your flexibility and agility and helps prevent injuries. Every player should take some time to stretch not just during practice and before games but also at other times during the day, like when you’re watching TV. It’s easy and it feels good. Soccer players need to give special attention to their hamstrings, groin muscles and calves.

Tim Howard plays goalkeeper for the MetroStars and the U.S. National Team. A native of North Brunswick, N.J., Howard was named Major League Soccer Goalkeeper of the Year in 2001.