MLS Soccer Physical & Performance Standards

DATA LAST UPDATED: JUNE 2025

The Key Physical Aspects to Soccer Success in the MLS and Premier League

Everyone wants to talk about stats — goals, assists, tackles, whatever. But the truth is, none of that matters if you’re not physically ready to perform. Strength and conditioning isn’t just a bonus — it’s the foundation. Whether you’re a forward looking to outmuscle a defender or a midfielder covering 12km a game, your body needs to be built for it.

Before we start, here are some quick metrics based on position:

Forward

• Height: 6’0’’
• Weight: 170lbs

Midfielder

• Height: 5’9’’
• Weight: 154lbs

Defender

• Height: 6’0’’
• Weight: 178lbs

Goalkeeper

• Height: 6’3’’
• Weight: 190lbs

Not only will we break down the key physical aspects of the game, but we’ll also back it up with results and stats from various soccer-specific combines and testing events. It’s worth noting that MLS discontinued its official rookie combine in 2020, so while we’ve pulled from the best available sources, some of the data may be slightly dated.

That said—let’s get into what actually matters when it comes to the physical side of the game.

Foundational Strength

If you want to hold your own out there, strength isn’t optional. It helps you win battles, stay balanced, and avoid injuries. The stronger you are, the more you can do—simple as that.

Power & Explosiveness

Soccer is full of quick, explosive moments—jumping for headers, breaking away from defenders, firing off a shot. Power is what fuels those plays. If you want to stand out, you need that pop.

Relevant test: Vertical jump test

• Top performance range: 36.5in – 33.5in
• Average performance range: 31.5in

Speed & Acceleration

Speed changes games. It’s the difference between getting to the ball first or not. If you can outrun your opponent, you don’t just keep up—you take over. And knowing you’ve got that gear? That’s a confidence boost every time you step on the pitch.

Relevant test: 30 meter dash

• Top performance range: 3.81 sec – 3.88 sec
• Average performance number: 4.18 sec

Agility

Soccer is all about quick cuts, fast reactions, and staying in control while changing direction. Good agility keeps you sharp and lets you move clean in tight spaces—and that matters at every level.

Relevant tests:

5-10-5 agility run

• Top performance range: 3.92 sec – 4.05 sec
• Average performance number: 4.10 sec

Illinois test

The Illinois Agility Test involves sprinting, turning, and weaving through cones in a set pattern. It measures a player’s ability to change direction quickly while maintaining speed.

• Top performance range: under 15.2 seconds
• Average performance number: 16.5 seconds

Aerobic & Anaerobic Conditioning

It’s a 90-minute grind. You need the engine to keep moving and the burst to go when it counts. Building both your endurance and sprint capacity means you stay dangerous from the first whistle to the final minute.

Relevant test: Yo-Yo test

• The Yo-Yo Test involves running 20m shuttles at increasing speeds with 10-second rest intervals. It measures how long a player can sustain repeated high-intensity efforts
• Top performance range (Elite player): IRI 20.5–22.0+, Total range covered 2200m–2800m+.
• Average performance range:  IRI 15.7–17.2, Total range covered 1,200–1,600 meters

Mobility, Recovery & Durability

If you want to train hard consistently, your body has to feel good. Mobility, proper recovery, and taking care of the little things keep you fresh and ready. It’s not just about pushing hard — it’s about bouncing back strong.

Relevant test: Biometrics test — Most combines and testing events include some form of biometric evaluation. These typically cover key measurements such as height, weight, wingspan, and body composition.

Injury Prevention

Being available matters. Injuries slow everything down—your progress, your rhythm, your confidence. The more durable you are, the more you can play, train, and grow. Strong, smart athletes stay on the field.

Conclusion: The Game is Faster and Stronger

You can be the most technical player out there, but if your body can’t keep up, it won’t matter. The game is faster, stronger, and more physical than ever before — and if you want to rise above the rest, your training needs to reflect that. Get strong, stay healthy, and show up ready to dominate.

*Data was collected from various sources including but not limited to: MLS.com, and College Sports Data