How to Improve Stamina for Soccer
What’s the difference between a soccer player who gets winded after 20 minutes and someone who can play all 90 minutes? More opportunities.
Having great stamina in soccer helps you maximize your performance and be your best version. 50-90 minutes of constantly running and sprinting up and down the field can leave you winded. But, those that train to improve their stamina for soccer will have a leg up on the competition.
Fortunately, for you, getting better stamina can be worked on.
In this article, weāll go through the different elements of improving your stamina as well as a weekly workout plan to follow.
Building Endurance
Improving your stamina and endurance is crucial for soccer players. In order to do so, you need to focus on cardiovascular exercise, interval training, and stamina breathing.
Cardiovascular Exercise
Cardiovascular exercise is the foundation of building endurance. Running, swimming, cycling, and rowing are all great options.
For soccer players, long-distance running is the easiest to do and most effective.
Aim for moderate intensity for 30-50 minutes (or 3-5 miles) a few days per week. This will help increase your lung capacity and overall cardiovascular health.
Interval Training
Interval training is a great way to improve your endurance and mimic the start-stop nature of soccer games.
Shuttle runs, sprints, and hill runs are all great options.
Start with short intervals and gradually increase the length and intensity over time. This will help you build up your stamina and endurance.
Stamina Breathing
Stamina breathing is a technique that can help you improve your endurance during training and games.
Start by inhaling deeply for 3-4 seconds, holding your breath for 2-3 seconds, and then exhaling slowly for 4-5 seconds. Repeat this cycle for 5-10 minutes every day. This will help increase your lung capacity and improve your stamina.
Proper breathing also helps with anxiety and maintaining a calm composure. The faster you breathe, the more anxious players tend to be. I’ve seen soccer players improve just by developing a proper breathing technique.
Strength Training
Here are some lower body and core exercises that you can incorporate into your workout routine.
Lower Body Exercises
- Squats: Squats are a great exercise for building lower body strength. Stand with your feet shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and lower your body down as if you’re sitting on a chair. Make sure your knees don’t go past your toes. Push through your heels to stand back up.
- Lunges: Lunges are another great exercise for building lower body strength and improving balance. Stand with your feet hip-width apart and take a big step forward with one foot. Lower your body down until your front knee is bent at a 90-degree angle. Push through your front heel to stand back up and repeat on the other side.
- Deadlifts (high school or older): Deadlifts are a compound exercise that work multiple muscle groups, including your glutes, hamstrings, and lower back. Stand with your feet hip-width apart and hold dumbbells in front of your body. Keeping your back straight, hinge at the hips and lower the weights down to the ground. Push through your heels to stand back up slowly.
Core Exercises
- Planks: Planks are a great exercise for building core strength and stability. Start in a push-up position, but instead of lowering your body down, hold yourself up with your forearms and toes for 30 seconds. Keep your body in a straight line from your head to your heels and hold for as long as you can.
- Russian Twists: Russian twists are a great exercise for building rotational core strength. Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet up off the ground. Hold a weight, soccer ball or medicine ball in front of your chest and twist your torso to one side, then the other.
- Bicycle Crunches: Bicycle crunches are a great exercise for building core strength and improving flexibility. Lie on your back with your knees bent and your feet flat on the floor. Lift your shoulders off the ground and bring your right elbow to your left knee, while straightening your right leg. Repeat on the other side in smooth motions.
Proper Nutrition
By consuming healthy foods, your body will be able to perform at its best. What good is a Lambo with a Honda Prius engine? No offense to Prius owners.
Proper nutrition will help you maintain your energy levels throughout the game, reduce the risk of premature fatigue, and maximize your training gains.
Here are some sub-sections that outline the key elements of a proper nutrition plan for soccer players.
Hydration
Staying hydrated is crucial for any athlete, but it’s especially important for soccer players who spend a lot of time running and sweating on the field.
To stay hydrated, you should drink water before, during, and after the game. Aim to consume at least 2-3 liters of water per day, and more if you’re playing in hot weather conditions.
You can also consider drinking sports drinks that contain electrolytes to replenish the minerals lost through sweat.
Balanced Diet
Your daily diet should consist of a mix of carbohydrates, protein, and healthy fats.
Carbohydrates provide your body with the energy it needs to perform at its best, while protein helps repair and build muscle tissue. Healthy fats, such as those found in nuts and avocados, can help improve your cardiovascular health and reduce inflammation.
Here are some tips for maintaining a balanced diet:
- Eat a variety of fruits and vegetables to get the vitamins and minerals your body needs.
- Choose lean sources of protein, such as chicken, fish, and beans.
- Avoid processed foods and added sugars, which can lead to weight gain and fatigue.
- Don’t skip meals, especially breakfast, as this can lead to low energy levels and poor performance on the field.
Rest and Recovery (Donāt ignore this)
Without proper rest and recovery, you risk injury, burnout, and decreased performance. Here are some tips for getting the most out of your rest and recovery time:
Sleep
Getting enough sleep is crucial for your body to recover from physical activity. Aim for 7-9 hours of sleep per night. Here are some tips for improving the quality of your sleep:
- Stick to a regular sleep schedule, even on weekends.
- Create a relaxing bedtime routine, such as taking a warm Epsom salt bath or reading a book.
- Make sure your bedroom is cool, dark, and quiet.
- Avoid caffeine, soda, and alcohol before bedtime.
- Turn off phones and tablets at least an hour before bedtime.
Active Recovery
Active recovery involves engaging in low-intensity activities to help your body recover from intense training. Here are some examples of active recovery:
- Light jogging or walking
- Yoga or stretching – weāve highlighted the benefits of yoga for soccer players
- Swimming or cycling
- Foam rolling or massage
- Ice baths or contrast showers
Active recovery can help improve circulation, reduce muscle soreness, and increase flexibility. It’s important to listen to your body and not push yourself too hard during active recovery.
Consistency and Progression
To achieve consistency, you should establish a regular training schedule and stick to it. Aim to train at least 3-5 times per week, and make sure to include both cardio and strength training exercises in your routine. You can use a training log or app to track your progress and hold yourself accountable.
Progression can be achieved in several ways. One way is to gradually increase the duration of your workouts. For example, if you currently run for 30 minutes, try adding 5-10 minutes to your run each week. Another way to progress is to increase the intensity of your workouts. You can do this by running faster, adding hills to your route, or increasing the resistance on a stationary bike.
It’s important to progress gradually and avoid overtraining, which can lead to injury and burnout. A good rule of thumb is to increase your training load by no more than 10% per week. For example, if you currently run 10 miles per week, aim to increase your mileage by no more than 1 mile per week.
In addition to consistency and progression, it’s important to listen to your body and rest when needed. Adequate rest and recovery are essential for building endurance and preventing injury. Make sure to incorporate rest days into your training schedule, and prioritize sleep and nutrition to support your body’s recovery.
By following a consistent and progressive training plan, you can improve your stamina for soccer and perform at your best on the field.
Weekly Soccer Endurance Workouts
Improving your soccer endurance requires consistent training. Here is a sample weekly workout plan that you can use to build your stamina and endurance for soccer:
Day 1: Interval Training
Interval training involves alternating between high-intensity exercise and rest periods. This type of training can help you improve your aerobic and anaerobic fitness, which is important for soccer.
- Warm-up: 10 minutes of light jogging and stretching
- Interval training: Run at your top speed for 30 seconds, then jog for 30 seconds. Repeat for 10-15 minutes.
- Cool-down: 5-10 minutes of light jogging and stretching
Day 2: Hill Sprints
Hill sprints are a great way to improve your leg strength and endurance. Find any hill and sprint up it as fast as you can, then walk back down and repeat.
- Warm-up: 10 minutes of light jogging and stretching
- Hill sprints: Sprint up the hill for 10-20 seconds, then walk back down and repeat for 10-15 minutes.
- Cool-down: 5-10 minutes of light jogging and stretching
Day 3: Fartlek Training
Fartlek training involves alternating between different speeds and intensities. This type of training can help you improve your endurance and speed.
- Warm-up: 10 minutes of light jogging and stretching
- Fartlek training: Alternate between jogging and sprinting for 20-30 seconds at a time. Vary your speed and intensity throughout the workout.
- Cool-down: 5-10 minutes of light jogging and stretching
Day 4: Rest Day – stretching
Rest is important for recovery and preventing injury. Take a day off from training to allow your body to rest and recover.
Use this day to stretch out the legs and back.
Day 5: Endurance Run
Endurance runs are a great way to build your aerobic fitness and endurance. Run at a steady pace for a set amount of time or distance.
- Warm-up: 10 minutes of light jogging and stretching
- Endurance run: Run at a steady pace for 30-60 minutes, depending on your fitness level.
- Cool-down: 5-10 minutes of light jogging and stretching
Day 6: Plyometric Training
Plyometric training involves explosive movements that can help you improve your power and agility. This type of training can help soccer players get out of the gate faster and make more explosive moves.
- Warm-up: 10 minutes of light jogging and stretching
- Plyometric training: Perform exercises such as box jumps, squat jumps, and lateral jumps for 10-15 minutes.
- Cool-down: 5-10 minutes of light jogging and stretching
Day 7: Rest Day
Rest is important for recovery and preventing injury. Take a day off from training to allow your body to rest and recover.
Remember to listen to your body and adjust your workouts as needed. Consistency is key when it comes to improving your soccer endurance, so make sure to stick to your weekly workout plan.
Are You Ready to Improve Your Stamina?
Improving stamina for soccer is essential for players who want to perform at their best on the field.
By following the tips, techniques, and simplified workout plan outlined, players can increase their endurance, speed, and agility, which will ultimately lead to improved athletic performance.
Whether it’s through proper nutrition, hydration, or training, there are many ways to boost stamina and take your soccer game to the next level.
With dedication and hard work, anyone can become a better soccer player and achieve their goals on the field. Now, itās time to get to work!
