Fall sports are just around the corner! Whether you’re lacing up your cleats, spiking volleyballs, or logging miles on the cross country trail, one thing is key — your preseason conditioning. A strong preseason sets the tone for your entire season. And it isn’t just about running sprints until you drop. It’s about smart training, building discipline, and having a little fun too!
Let’s take a look at the best conditioning plans for three awesome fall sports: soccer, cross country (XC), and volleyball. Each has different needs, so we’ll keep it fun, simple, and sport-specific.
General Preseason Tips for All Athletes
- Start Early: Give yourself 4–6 weeks before tryouts or practices begin.
- Warm-Up & Cool Down: Always start and end with mobility and stretching exercises.
- Hydrate: Water is your best friend. Drink before, during, and after workouts.
- Sleep: Seriously, aim for 8 hours. Your muscles need it to recover and grow.
Soccer Preseason Conditioning
Soccer is all about quick bursts, long runs, and strong legs. You need endurance and speed together. Here’s how to build both:
1. Build Your Base
Start with longer runs, 2–4 miles at a steady pace, 3 times a week. This creates a cardio base and gets your legs used to movement again.
2. Add Speed Intervals
After two weeks, mix in intervals:
- 2-minute jog, 1-minute sprint. Repeat 6–8 times.
- Try pyramid sprints: 30s, 45s, 60s, then back down. Walk for recovery.
3. Footwork & Agility Drills
- Ladders — perfect for foot speed.
- Cones — zig-zag through them quickly.
- Shuttle runs — up and back, touch the lines.
4. Soccer-Specific Workouts
Spend at least two days a week with the ball. Juggle, dribble through cones, practice shots on the run. Remember — touch is everything.
Cross Country (XC) Preseason Conditioning
Cross country is about one thing — running far and running strong. But don’t just run without a plan! Here’s how to prep correctly:
1. Weekly Running Schedule
A solid XC week includes:
- 2 Easy Runs: 3–6 miles at conversational pace.
- 1 Long Run: Increase distance weekly (start at 4 miles, work toward 8).
- 1 Interval Day: Try 400m or 800m repeats, 4–6 reps with rest in between.
- 1 Tempo Day: 15–20 minutes at a comfortably hard pace.
2. Core and Stability Work
XC isn’t just about legs. A strong core helps with posture and prevents injury.
- Planks (hold for 30 seconds, build over time)
- Bicycle crunches
- Bird dogs
3. Running Form Drills
- High knees
- Butt kicks
- A and B skips
Do these twice a week after warm-ups.
4. Rest is Key
Don’t skip rest days. Your body builds strength during recovery. Take at least one day off per week or replace it with an easy walk or yoga.
Volleyball Preseason Conditioning
Volleyball is quick, explosive, and all about jumping high and reacting fast. The right conditioning will boost your vertical and prevent injuries.
1. Vertical Jump Training
Try these drills:
- Box Jumps: Jump onto a sturdy box or step. Land softly.
- Squat Jumps: Get low, explode up — repeat 3 sets of 10.
- Lunge Jumps: Lunges with a jump switch. Builds explosive power.
2. Lateral Movement Drills
- Side-to-side shuffles (add resistance bands to level up)
- Lateral hops over cones or lines for speed
- Mirror drills with a partner — one leads, one follows
3. Shoulder and Arm Strength
Volleyball players need powerful shoulders and safe joints. Use light weights or resistance bands for:
- Shoulder presses
- Band pull-aparts
- Wall angels
4. Quick Reaction Work
One of the best volleyball traits? Speed. Try:
- Ball drop drills: partner drops a tennis ball, you grab it before it bounces twice
- Agility ladder: fast feet, different foot patterns
- Short sprints: 10–20 yards, full intensity
Weekly Sample Schedules
Soccer
- Monday: 3-mile run + footwork ladder drills
- Tuesday: Intervals (sprints) + ball handling
- Wednesday: Rest or light yoga
- Thursday: Shuttle runs + shooting drills
- Friday: Long steady-state run (4–5 miles)
- Saturday: Small scrimmage or skills games
- Sunday: Stretching and rest
Cross Country
- Monday: Tempo run (20 mins) + core work
- Tuesday: Easy run (4–5 miles)
- Wednesday: Intervals (6x400m) + drills
- Thursday: Rest or active recovery (walk/hike)
- Friday: Long run (add 1 mile each week)
- Saturday: Easy run + mobility
- Sunday: Full rest
Volleyball
- Monday: Agility drills + jump training
- Tuesday: Core + arm/shoulder strength
- Wednesday: Light cardio + yoga
- Thursday: Box jumps + side shuffles
- Friday: Reaction drills + quick sprints
- Saturday: Practice game or team scrimmage
- Sunday: Full rest or volleyball video sessions
Final Thoughts
Preseason isn’t just about being the fastest or strongest. It’s about preparing your body and mind for the months ahead. Train smart, rest often, and listen to your body.
Want to feel confident on game day or on the course? It all starts now. Stick with the plan, keep it consistent, and you’ll be in beast mode by the time the season starts.
So grab your shoes, hydrate up, and get after it. Fall glory is calling!