Soccer conditioning,
gamified.
Ninety FC is a free soccer fitness app that turns conditioning into a game. Punt the ball, get a science-backed drill, and run it with a built-in timer — and train to last the full 90 minutes. No gym. No account.
100% free · 25 field drills · 149+ workout variations · Beginner → Pro
What is soccer conditioning?
Soccer conditioning is the fitness work that lets you perform at full intensity for a whole match — repeated sprints, quick recovery between efforts, sharp changes of direction, and the aerobic engine behind it all. Most players grind touch and finishing; almost nobody trains the conditioning that decides games in the final fifteen minutes. Ninety FC focuses entirely on that — and makes it something you'll actually do.
You pick a level and a goal, tap to punt the ball, and land on a drill matched to you. A get-set countdown runs the timer hands-free, smart pacing builds a balanced session, and every punt rolls fresh reps, sets, and distances so it never gets stale.
Three taps to a workout
- 1
Pick level & goal
Beginner to Pro, and what you want to train.
- 2
Punt the ball
Land on a fresh, level-appropriate drill.
- 3
Run the timer
Get-set, go — hands-free, screen stays awake.
Train every gear
Filter by what you want to develop, and Ninety FC pulls from 25 evidence-based drills:
- Sprints — straight-line speed — split-distance accelerations, flying sprints, repeated-sprint shuttles.
- Explosiveness — first-step power — hill sprints, bounding, and acceleration sets.
- VO2 / Aerobic Power — maximal aerobic power — 30-15s, Yo-Yo shuttles, Gacon intervals, 400s.
- Cardio / Endurance — the aerobic base that recovers you between efforts — tempo runs, fartlek, Cooper, continuous runs.
- Change of Direction — change of direction — pro-agility, T-drills, zig-zags, and suicides.
Everything scales across six levels — Beginner → Novice → Intermediate → Advanced → Elite → Pro — solo or with a group, in yards, meters, or feet.
Why 90?
A match is 90 minutes — and it's usually decided in the last fifteen, when legs go and the fit player takes over. Ninety FC is built on real coaching methodology, in plain language, by someone who trained at the top. No fluff, no gatekeeping: the unglamorous work that wins games, made simple enough to do today — for free.
Put your brand on the kit.
Just like a real club shirt — front-of-shirt and sleeve spots, in front of players actively working on their game. Each spot is a live, clickable link to your site, and rotates like a digital billboard so multiple sponsors can share the kit.
Claim a spot →Live sponsor spots · rotating · tap a patch
Learn the why behind the work
All guides →Evidence-based conditioning guides in plain language — so you know what each drill trains and why it makes you last the full 90.
Frequently asked questions
What is Ninety FC?
Ninety FC is a free soccer fitness app. You punt a ball to get a random, level-appropriate conditioning drill — sprints, VO2 intervals, explosiveness, change of direction, or endurance — with a built-in timer to run it on the field. No account, no gym.
What is soccer conditioning?
Soccer conditioning is the fitness training that lets a player perform at full intensity for a whole match: repeated sprints, fast recovery between efforts, sharp change of direction, and the aerobic base behind it all. It's what decides games in the final fifteen minutes.
How do I get match fit for soccer?
Train the real demands of a match — short maximal sprints, repeated-sprint ability with little rest, high-intensity intervals like 30-15s and Yo-Yo runs for aerobic power, and tempo running for an aerobic base — and progress the volume over weeks. Ninety FC serves these at your level and scales them as you improve.
Is Ninety FC really free?
Yes. You can train right now with no sign-up, no account, and no equipment beyond a ball and some space.
How often should I do conditioning?
Two to four focused sessions a week for most players, alternating hard and easy days to recover. Ninety FC paces a single session so you don't stack two grinders back-to-back.
Can a whole team use it?
Yes — any player on any team can use the free Punt tool today. There's no account and no limit, so a coach can have an entire squad running level-appropriate conditioning drills in seconds.
Go train.
One tap. No account. Last the 90.
Punt it — free →