G A M E

F I T
B E C O M E E L I T E

M A T T S H E L D O N

F O U N D E R / C E O
 P R E F A C E

Copyright Notice

No part of this report may be reproduced or transmitted in any form whatsoever,

electronic, or mechanical, including photocopying, recording, or by any informational
storage or retrieval system without expressed written, dated and signed permission from
the author. All copyrights are reserved.

Disclaimer

The information provided in this guide is for educational purposes only. I am not a doctor
and this is not meant to be taken as medical advice. The information provided in this
guide is based upon my experiences as well as my interpretations of the current research
available. The advice and tips given in this download are meant for healthy adults only.
You should consult your physician to insure tips given in this course are appropriate for
your individual circumstances. If you have any health issues or pre-existing conditions,
please consult with your physician before implementing any of the information provided
below. This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities.

I N S T A G R A M

@ B E C O M E _ E L I T E

@ M A T T S H E L D O N 2 3
 M Y S T O R Y

From Fit to Freak

Growing up, I had always been a fairly fit athlete. I had played sports all my life and was
always moving or running around doing something. Because of this, I rarely needed to do
extra cardio in order to improve my endurance. I would head out some mornings and run
3-4 miles at a constant speed or run for half an hour on the treadmill, but I never really
took cardio seriously until I realized how much of a threat I could become on the field if I
never got tired. I experimented with different training styles until I started to find a method
which got me in the best shape of my life and able to out-run and out-last any other player
on the field.

College

As a senior in high school preparing for my first season of D1 college soccer, I knew that
it was going to be at a different level than I was used to. I knew that the skill level would
be higher, the players would be stronger and faster, and that everyone would be more fit
overall. Using the training style that is described in this book I came into my first year of
college and was the fittest player on the team. I continued to use this style throughout
college and was always able to sprint and work at a high level in games while other
players tired out.

Professional

Much like my transition from high school to college, I knew that once again as I prepared
to become a professional soccer player that everyone would be more skilled, bigger,
stronger, faster, and even more fit than before. Again, using this same training that I had
done for the last 5 years I was able to come into my first season of professional soccer as
one of the fittest guys on the team. Coaches loved how I could continue making run after
run down the sideline while other players were calling for subs.

I knew that I had discovered something special. I knew that what I did worked. Now, I
want to share these very same training methods with you.
 F I T N E S S

One of the biggest secrets that I discovered was that the best way to get game fit
was to combine two types of training styles: HIIT and Steady State.

HIIT vs Steady State Cardio

HIIT: HIIT, also called high-intensity interval training, is a form of interval training, an
exercise strategy alternating short periods of intense anaerobic exercise with less-intense
recovery periods. HIIT is a form of cardiovascular exercise and is essential for athletes
that participate in sports requiring short bursts of maximum effort.

Steady State: Steady state cardio is simply a cardio workout that is a continuous, steady
effort, as opposed to an interval cardio workout where you vary your energy output.
Steady state is essential for athletes that participate in sports requiring prolonged
sessions of long distance running.

Game Fitness
In soccer, athletes are required to run close to 11 kilometers a game while also partaking
in short bursts of full speed sprints. It is a mix of HIIT and steady state cardio and
therefore your training should reflect this mix.

In addition to a mix of these two styles of running, soccer is also unique in that you often
are running while dribbling a ball. The fastest athletes in the world can become one of the
slower players on the field if they cannot control a dribble while running with pace.
Likewise, a slower paced player can look extremely fast if he/she master controlling the
ball in a dribble while running.

In this program we will combine 4 unique aspects of cardio training:

1) Steady State Cardio without the Ball

2) HIIT without the Ball

3) Shorter length HIIT with the Ball

4) Longer length HIIIT with the Ball

 O V E R V I E W

How This Program Works

This program has four workouts every single week. I have not put exact dates on the
program as everyone’s schedule is vastly different. I cannot expect everyone to have the
same schedule. However, I would suggest doing this program as follows:

Day 1: Monday

Day 2: Tuesday

Day 3: Thursday

Day 4: Friday

The order doesn’t matter that much. What matters is you staying dedicated to the
program and performing every workout with intensity, focus, and determination to
improve. If you do that, you will raise your fitness level.

This program should also act as a supplement to all your other training and workouts. I
suggest also implementing daily weightlifting and soccer skill work training.

Progression
Like most of my programs, the Game Fit program is also built upon the premise of
progression. No single workout will get you to cut your 2-mile time by 30 seconds, no
single workout will prepare you for preseason, and no single workout will get you game fit.
What will prepare you is continuous hard work and dedication to these workouts. Each
week the workouts will increase in intensity and difficulty and it is this progressive style
that gets you fitter.

People always ask what the secret is to increasing their stamina, the secret is that there is
no secret. Just hard work, day in and day out over weeks, months, and years.
 O V E R V I E W

One Final Word

This program works. It has the science to support this style of training, it has helped me
get fit and ready for upcoming seasons at every level from high school to professional, it
has helped my teammates/friends/family also become fitter, and it has helped many of the
players who I train individually become fitter. I have given you my 100% effort in creating
this program, now you must give me yours.

This program will do nothing for you if you keep it on your computer and never try any of
the workouts. The results you achieve from this program will be directly related to the
amount of work you put in.

Are you skipping workouts? Are you taking too many days off? Are you pushing yourself
further each day? Are you really running as fast as you can or are you going 95%?

These are questions you must ask yourself and are questions only you can truthfully
answer.

If you put in 95% effort, you’ll only get 95% of the success. If your goal is to become as fit
as possible, then you must push yourself further than you ever have before.
T H E P R O G R A M
 T H E P R O G R A M

W E E K 1 : D A Y 1

HIIT without Ball

**Drills Explained in Drill Guide**

Exercise Sets My Time Rest

Warm-Up 1 10 minutes 1 minute

400m (1 lap) 2 1:10 4 minutes

300m (3/4 lap) 3 :50 3 minutes

200m (1/2 lap) 4 :30 3 minutes

100m (1/4 lap) 5 :15 2 minutes

50m (1/8 lap) 6 Under 7 seconds 1 minute

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 T H E P R O G R A M

W E E K 1 : D A Y 2

Shorter HIIT with Ball

**Drills Explained in Drill Guide**

Exercise Sets Reps/Time Rest

Warm-Up 1 10 minutes 1 minute

Ronaldinho Drill 5 45 seconds 1 minute

1x1 yard Box Freestyle

5 30 seconds 30 seconds
Dribble

10 yard Looped Gate 10 1 20 seconds

Shuttle Run (5, 10, 5, 10) 3 each Foot 1 45 seconds

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 T H E P R O G R A M

W E E K 1 : D A Y 3

Steady State
**Drills Explained in Drill Guide**

Exercise Sets My Time Rest

Warm-Up 1 10 minutes 1 minute

2 Mile Run 1 12:00 N/A

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 T H E P R O G R A M

W E E K 1 : D A Y 4

Longer HIIT with Ball

**Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Warm-Up 1 10 minutes 1 minute

Figure 8 Drill 3 each Foot 1 25 seconds

40 yard Gated Sprint 5 each Foot 1 60 seconds

Shuttle Run (10, 20, 30) 2 each Foot 1 2 minutes

100 yard Gated Sprint 1 each Foot 1 3 minutes

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 T H E P R O G R A M

W E E K 2 : D A Y 1

HIIT without Ball

**Drills Explained in Drill Guide**

Exercise Sets My Time Rest

Warm-Up 1 10 minutes 1 minute

100m Sprints 10 Under 15 seconds 2 minutes

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 T H E P R O G R A M

W E E K 2 : D A Y 2

Shorter HIIT with Ball

**Drills Explained in Drill Guide**

Exercise Sets Time Rest

Warm-Up 1 10 minutes 1 minute

Stationary Dribbling
Ball Taps 2 30 seconds 30 seconds
Bell Taps 2 30 seconds 30 seconds
Inside Outside - Right 2 30 seconds 30 seconds
Inside Outside - Left 2 30 seconds 30 seconds
Brazilian Sole Dribble - Both 2 30 seconds 30 seconds
Brazilian Sole Dribble - Left 2 30 seconds 30 seconds
Brazilian Sole Dribble - Right 2 30 seconds 30 seconds
Ball Taps 2 30 seconds 30 seconds
Bell Taps 2 30 seconds 30 seconds
3 Touches to Cut - Inside 1 30 seconds 30 seconds
3 Touches to Cut - Outside 1 30 seconds 30 seconds
3 Touches to Cut - Cruyff 1 30 seconds 30 seconds
3 Touches to Cut - Pullback 1 30 seconds 30 seconds
Ball Taps 2 30 seconds 30 seconds
Bell Taps 2 30 seconds 30 seconds

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 T H E P R O G R A M

W E E K 2 : D A Y 3

Steady State
**Drills Explained in Drill Guide**

Exercise Sets My Time Rest

Warm-Up 1 10 minutes 1 minute

1 Mile Run (4 Laps) 1 6:00 1 minute

.75 Mile Run (3 Laps) 1 4:15 1 minute

.5 Mile Run (2 Laps) 1 2:30 1 minute

.25 Mile Run (1 Lap) 1 1:15 1 minute

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 T H E P R O G R A M

W E E K 2 : D A Y 4

Longer HIIT with Ball

**Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Warm-Up 1 10 minutes 1 minute

Overtime with Ball 1 Each Foot 1 3 minutes

20 yard Gated Sprint (There

3 each Foot 1 45 seconds
and Back)

Zig Zag Cone Weave 7 each Foot 1 30 seconds

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 T H E P R O G R A M

W E E K 3 : D A Y 1

HIIT without Ball

**Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Warm-Up 1 10 minutes 1 minute

Shuttle Run (5, 10, 20, 40) 5 1 60 seconds

200m Sprints 4 1 60 seconds

30 yard Shuttle (6x) 3 1 60 seconds

50 yard Sprint 4 1 45 seconds

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 T H E P R O G R A M

W E E K 3 : D A Y 2

Shorter HIIT with Ball

**Drills Explained in Drill Guide**

Exercise Sets Reps/Time Rest

Warm-Up 1 10 minutes 1 minute

Cone Weave to Looped Gate 10 each Foot 1 20 seconds

Directional Ronaldinho Drill 5 45 seconds 45 seconds

V-Taps
Both Feet 2 30 seconds 15 seconds
Right Foot 2 30 seconds 15 seconds
Left Foot 2 30 seconds 15 seconds

Shuttle Run (5, 10, 5, 10) 3 each Foot 1 30 seconds

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 T H E P R O G R A M

W E E K 3 : D A Y 3

Steady State
**Drills Explained in Drill Guide**

Exercise Sets My Time Rest

Warm-Up 1 10 minutes 1 minute

3 Mile Run 1 Under 20:00 N/A

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 T H E P R O G R A M

W E E K 3 : D A Y 4

Longer HIIT with Ball

**Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Warm-Up 1 10 minutes 1 minute

Circle Drill 5 each Foot 1 20 seconds

T-Cone Drill 5 each Foot 1 30 seconds

40 yard Gated Sprint 5 each Foot 1 40 seconds

20 yard Freestyle Dribble 4 1 30 seconds

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 T H E P R O G R A M

W E E K 4 : D A Y 1

HIIT without Ball

**Drills Explained in Drill Guide**

Exercise Sets My Time Rest

Warm-Up 1 10 minutes 1 minute

400m Sprints 6 1:10 2 minutes

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 T H E P R O G R A M

W E E K 4 : D A Y 2

Shorter HIIT with Ball

**Drills Explained in Drill Guide**

Exercise Sets Reps/Time Rest

Warm-Up 1 10 minutes 1 minute

Ronaldinho Drill 10 45 seconds 45 seconds

Shuttle Run (5, 10, 15, 20) 10 each Foot 1 60 seconds

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 T H E P R O G R A M

W E E K 4 : D A Y 3

Steady State
**Drills Explained in Drill Guide**

Exercise Sets My Time Rest

Warm-Up 1 10 minutes 1 minute

1 Mile Run 3 6:00 2 minutes

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 T H E P R O G R A M

W E E K 4 : D A Y 4

Longer HIIT with Ball

**Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Warm-Up 1 10 minutes 1 minute

20 yard Gated Sprint 6 1 30 seconds

40 yard Gated Sprint 5 1 45 seconds

60 yard Gated Sprint 4 1 60 seconds

80 yard Gated Sprint 3 1 90 seconds

100 yard Gated Sprint 2 1 120 seconds

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D R I L L G U I D E
 D R I L L S

10 yard Looped Gate: Place two cones on the ground so that they are about 1 yard apart and stand
in between them. Then, walk out 10 yards and place a single cone on the ground. You will then start
inside of the gate with the ball and when ready, explode out at the cone. When you approach the
cone, use the outside of your dribbling foot to sharply turn around the cone and explode back to the
origin. When you get back to the start, cut the ball with the outside of the same foot to stop it on a
dime right in the middle of the gate!

20 yard Freestyle Dribble: Create a 20x10 yard box. Start on either end with the ball at your feet and
you will try to dribble to the other side as creatively as possible. You want to act as if a defender is
shadow guarding you and you want to try to break his/her ankles. Perform jukes, tricks, cuts and just
try to get over to the other side in the most complicated way possible. Be creative!

20 yard Gated Sprint: Same as 40 yard Gated Sprint, but only extend the lane 20 yards.

20 yard Gated Sprint (There and Back): Create a dribbling lane just like in the 20 yard Gated Sprint
Drill. You will then dribble out with pace to the other side of the lane. Once you get to the end of the
lane, you will perform a cut/turn of your choice and explode back to the origin.

30 yard Sprint (6x): Sprint out 30 yards, cut sharply at the 30 yard line, turn and explode back to
your starting point. You will then repeat that 3 times (6 total 30 yard sprints in a row).

40 yard Gated Sprint: Place two cones 1 yard apart from each other to create what we call a “gate.”
Then, walk forward 5 or so yards and create another “gate” by placing two more cones 1 yard apart
from each other. You will continue to do this until you create a lane of gates 40 yards in length. Stand
at one end of the lane with the ball at your feet. When ready, explode into a sprint all the way down
the lane that you have created while maintaining a controlled dribble. The goal of this drill is to make
it down to the other side as fast as possible while keeping the ball inside the lane and taking a touch
with every step of your dribbling foot.

50 yard Sprints: Start in a standing position and sprint 50 yards.

60 yard Gated Sprint: Same as 40 yard Gated Sprint, but extend the lane 60 yards.

75 yard Sprints: Start in a standing position and sprint 75 yards.

80 yard Gated Sprint: Same as 40 yard Gated Sprint, but extend the lane 80 yards.

100 yard Gated Sprint: Same as 40 yard Gated Sprint, but extend the lane 100 yards.

100 yard Sprint: Start in a standing position and sprint 100 yards.

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 D R I L L S

1x1 yard Box Freestyle Dribble: Create a 1x1 yard box by placing four cones on the ground. Then,
stand inside the box with the ball at your feet. This is complete freestyle dribbling, use the outside,
inside, sole, laces, etc to do any turns/moves you can think of! This is your time to try any and all
moves. Just be creative, have fun, but take it seriously. You should act like you are trying to show off
everything you can do.

Circle Drill: Go to the center circle of a soccer field or create your own circle by placing cones to
create a circle with a 10 yard radius. Then, start anywhere on the circle with the ball at your feet and
sprint around as fast as you can while taking a touch with every step of your dribbling foot and stop
once you have completed a full revolution. For this drill, go in the clockwise direction when dribbling
with the right foot and the counter-clockwise direction when dribbling with the left.

Cone Weave to Looped Gate: In a straight line, place ten cones so that each cone is about 1-2 feet
apart from the other cones. Then, walk ten yards and place another cone so that you create a straight
line. Finally, place one more cone a foot to the side of the starting cone to create an end gate. For this
exercise, you will dribble through the cones, touching the ball as many times as possible and keeping
it sharp, concise, and quick. Once you exit the last cone of the weave, explode towards the next
cone, sharply cut and turn around the cone, then explode back to the gate. Right when you get to the
gate, cut the ball with the outside of your foot so that it immediately stops right on the line of the gate.
DO NOT USE THE SOLE OF YOUR FOOT AND RUN OVER THE BALL.

Directional Ronaldinho Drill: This drill is just like the Ronaldinho Drill except that instead of dribbling
through a circular blob of random cones, you will be dribbling straight through a more rectangular
mess of cones with an intent of getting through the drill. As soon as you exit the end of the drill, you
will walk back to the beginning and repeat for the given number of reps/time.

Figure 8 Drill: Create two 5-10 yard diameter circles that touch to create a giant number “8”. Start at
the bottom of the “8” with the ball at your feet. You will essentially dribble in a figure 8 formation
around the two circles until you get back to the origin. If you do not know what a figure 8 shape is
read below:

When ready, sprint around the bottom circle until you get to the center of the figure 8. Instead of
rounding the circle back to the origin complete a full circle around the top circle and return back
to the middle. Then, you will finish the rounding of the bottom circle to back to the origin.

Overtime with Ball: To do an Overtime, you will need a full sized field or at least cones placed where
the end line, 18 yard box, mid line, opposite 18 yard box, and opposite end line would be. You will
start on the end line facing the field. When ready, you will sprint to the 18 yard box, back, mid line,

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 D R I L L S

back, opposite 18 yard box, back, and opposite end line, and back. You will do this full run while
dribbling a soccer ball and keeping it within 5 yards of you the entire time.

Ronaldinho Drill: There is no wrong way to do this; throw down as many cones that you have to
create a mess of cones in a random blob. The tighter you make the blob the more difficult the drill will
be and the more spaced out you make the blob the easier it will be. For this exercise, you have
complete freedom. The only rule is that you must try to not touch any of the cones with the ball or
your feet. Try to challenge yourself and dribble with all parts of your feet; the outside, the instep, the
sole. Even try to perform cuts and moves if possible! Pull-backs, Cruyffs, Rivelino’s, try everything!
The goal should be to make it fluid, fast, and sharp while maintaining control of the ball and not
hitting any of the cones.

Shuttle Run (5, 10, 15, 20): This shuttle run is done while dribbling the ball. Same basic set-up as all
the other shuttle runs.

Shuttle Run (10, 20, 30): Same set-up as the shuttle run’s below. This shuttle run is done while
dribbling the ball.

Shuttle Run (5, 10, 20, 40): This shuttle run is done without the ball. Same basic premise as the other
shuttle runs though.

Shuttle Run (5,10,5,10): This shuttle exercise is done with the ball. Place cones at the zero yard
mark, 5-yard mark, and 10-yard mark Start at the zero and sprint out 5 yards with the ball. When you
reach the 5-yard mark, sharply plant and turn and explode back to the zero mark, perform the cut
again and repeat at the 10, the 5 again, and then the 10 again. Your pattern should go 0, 5, 0, 10, 0.

Stationary Dribbling: Create a 1x1 yard box by placing four cones on the ground. Stand inside the
box with the ball at your feet. Once you perform the drill for the allotted amount of time/reps that is
one set. Repeat until you finish the required amount of sets.

Ball Taps: Start with the ball in the middle of your body then quickly raise your right knee and
tap the top of the ball using the bottom of your right foot. As soon as you tap it, bring your right
foot back down to the starting position and repeat the process with your left foot. Go as quick as
possible, it should look like you are doing stationary high knees, but tapping the ball at each
step.

Bell Taps: In this exercise, put the ball in between your feet. Tap the ball to your left foot, using
the inside of right foot, then quickly tap it back using the inside of your left. Try to go as fast as
possible while maintaining control of the ball between your feet.

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 D R I L L S

Inside Outside - Right: Place the ball on the ground directly in front of you. When ready, you
will tap the ball a few inches to the right using the outside of the right foot. You will then quickly
move your foot to the other side and tap the ball a few inches to the left with the instep of the
right foot. Repeat as fast as possible.

Inside Outside - Left: Same as above, but flip the directions and use the left foot.

Brazilian Sole Dribbling - Both: This drill is a combination of ball taps and bell taps. What you
will do is start with the ball under the sole of your left foot. When ready, flick the ball to the right
side of your body. Do not cross your left leg over your body. When the ball arrives at the right
side, immediately flick it back to the other side using the sole of your right foot. You should be
moving about 3-6 inches forward with each flick. Repeat until you get to the other side.

Brazilian Sole Dribbling - Left: Same as below, but just use your left foot.

Brazilian Sole Dribbling - Right: Using just the sole of your right foot, roll the ball diagonally
left and then back diagonally right. So you should be zig-zagging forward while hopping on
your left foot.

3 Touches to Cut - Inside: Place the ball on the ground directly in front of you. When ready, you
will dribble the ball forward with three small touches, instead of dribbling the ball a fourth time,
you will cut the ball back using the inside of the foot and turn 180 degrees. You will then repeat
the drill going the opposite way. Keep repeating going back and forth until time runs out.

3 Touches to Cut - Outside: Same as above, but use the outside of the foot to cut the ball.

3 Touches to Cut - Cruyff: Same as above, but use the inside of the foot to cut the ball behind
your plant foot.

3 Touches to Cut - Pullback: Same as above, but use the sole of your foot to roll the ball
backwards and turn.

T-Cone Drill: Create a giant uppercase “T” by placing 4 cones on the ground. The cones should
each be about 5 yards apart from each other. You will start at the base of the “T”. When ready, sprint
out to the first cone while dribbling the ball (the center of the T) and round it and continue out to
either of the sides. Perform a 180 around the cone and dribble while sprinting over to the other side
of the T. Round the far cone, and head back to the center cone. When you get back to the center
cone, round it 90 degrees and head back to the origin.

V-Taps

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 D R I L L S

Both Feet: Tap the ball out to in front and to your right side using the outside of your right foot,
then quickly pull it back to its origin using the bottom of your right foot. Now, tap it out in front
and to your left side and pull it back using the bottom of your foot again. You should be drawing
out a V shape with the ball. I usually do some hops on my left, as I find that helps me perform
the drill. Repeat with your left foot. Check @Become_Elite for a video on this drill as well!

Right Foot: Tap the ball out to in front and to your right side using the outside of your right foot,
then quickly pull it back to its origin using the bottom of your right foot. Now, tap it out in front
and to your left side and pull it back using the bottom of your foot again. You should be drawing
out a V shape with the ball. I usually do some hops on my left, as I find that helps me perform
the drill. Repeat with your left foot. Check @Become_Elite for a video on this drill as well!

Left Foot: Same as above, but with the left foot.

Zig Zag Cone Weave: Place a cone on the ground then walk out five yards 45 degrees in front of you
and to your right and place another cone. Turn 90 degrees to your left and place another cone 5
yards away. Turn 90 degrees to your right and repeat until you have 10 cones in a zig zag formation
with 5 yards between each cone. You are then going to weave around the outsides of every cone. Try
to keep the ball tight around the turns and make the drill sharp and fast! When finish the drill and get
to the other side that is one set; repeat until you finish the total number of sets required.

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