Being ready for a 90 minute football match is not easy, if you're out of the game for significant time, it is difficult to get back in rhythm. However, a dedicated athlete and a hard worker can overcome difficulties and disappointments. How? With persistency, consistency, hard work, smart work, and strategic planning.
Therefore, i present to you the ''Football Simulator test''. It is designed to help players gain the proper football readiness or test it. It is important to note that before expecting good results from this test, it would be good if the player already gradually and regularly did exercises with changing of intensity and pace prior to doing this test.
FOOTBALL SIMULATOR - LEVEL 1
⏺ Walking (50 %) 12 minutes and 30 seconds total | 30 seconds out of every minute
⏺ Jogging, light run (30 %) 7 minutes and 30 seconds total | 18 seconds out of every minute
⏺ High speed running (15 %) 3 minutes and 45 seconds total | 9 seconds out of every minute
⏺ Sprinting (5%) 1 minute and 15 seconds total | 3 seconds out of every minute
š Duration: 25 minutes
Part 1 - Structured
15 minutes
The first part of the workout is approached in a more structured way. You start with walking then jogging, then high speed running and finishing the minute with a sprint. It's a 15 minute loop. You can even put cones at certain spots to make sure you force yourself to reach certain distance in time.
Part 2 - Freestyle
10 minutes
The second part is more free flowing with no particular structure. You go as you feel, or if someone is with you, the other person shouts instructions, as which movement to do, in what order. The order of the movement changes all the time, but all of the four (walk, jog, high speed run, sprint) has to be completed in the one minute.
This workout doesn't lie to you. You will know exactly how ready you are by the end of it, and how you're going to feel after it. Altough you can measure the speed and all of that, the most important thing is to know that you've maintaned the quality of the runs throughout the workout, from the first to the last minute. Meaning, not to have a significant drop at the end.
Creator of the workout: Marko Kostovski
02.09.2026
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