Good stamina build-up in soccer can help improve your endurance. It also gives you the strength to fine-tune your skills. With good stamina for soccer, you can keep going, even when the game gets intense.
When you live, breathe and practice soccer, these exercises to improve stamina will help you improve your soccer skills. Below is a guide on how to improve stamina for soccer players.
But first, let’s discuss what is stamina and endurance?
What Exactly Is Stamina and Endurance? Why Do Some Players Run Longer Than Others Do?
Soccer is an intense game, and you will see professional soccer players staying in the field for 90+ minutes of the game. That takes serious soccer endurance training sessions. One of the main goals of soccer training is to build endurance and stamina.
So, what are stamina and endurance?
Stamina and endurance are terms used interchangeably in soccer. Soccer training sessions will try to build on both. However, they are slightly different.
Stamina is the amount of time that your muscles can perform specific actions at maximum capacity. On the other hand, endurance is the maximum time your muscles can perform a particular activity.
When you notice some soccer players running longer than others, they have a higher endurance and stamina build-up. These players train their muscles to consume oxygen conservatively but still perform at their best.
Mastery of these skills takes a lot of soccer endurance drills and stamina workouts. Keep reading to find out how you can get there as well.
Why Is Stamina Important in Soccer?
Soccer is a demanding sport. You have to be on your feet and on the move for more than 90 minutes of the game. Therefore, you have to be in your best physical condition to compete in the entire stretch of the soccer game. Sometimes, you will play against opponents who seem to be everywhere.
To stand a chance to win in such games, you can agree that stamina is a key player. Examples of what good soccer stamina workout can do for you include:
- Covering more space in the field, thus making it difficult for your opponents to score
- Improving the team’s possession of the ball by winning the 50/50 balls
- Thinking clearly and making meaningful decisions, even in the middle of an intense game
- Taking advantage of the tired opponents and using that opportunity to score
How to Increase Stamina for Soccer?
Here’s how to improve at soccer. Focusing your attention on your stamina is one way to get results. When you want to increase stamina, below are exercises to try:
Soccer cardio conditioning workouts
Cardio for soccer includes rope jumping, rowing, cycling, swimming, and running. For the exercises to be effective, you should be moderate in the sessions, taking 30-50 minutes per day to increase stamina.
Soccer strength training
Strength improves soccer players’ performance. By building your strength, you can do short-distance sprints, change directions, jump actions and accelerate better in the field.
High-intensity soccer interval training
These are training sessions where players alternate between bursts of anaerobic loads in a short period, followed by longer recovery periods. An example is combining a quick 30-seconds sprint with 4.5 minutes mid-tempo jog during training.
Work on your mental strength
Despite soccer being a physical game, it takes a lot of mental strength to push through the 90-120 minutes without wearing out.
Stamina Drills for Soccer
To improve soccer skills, you have to build your stamina. Some drill exercises for improving your stamina in soccer include:
- Shuttle runs exercises
- Stop and Go Soccer drills
- Stairs exercises to improve stamina and speed
- Sprint up the hill
- Dribble & Run, Repeat
- Chest jumps
How to Improve Your Running Technique
You have to run from one end of the field to the other in a soccer match. To do so, you need to build your running techniques for efficiency. Some techniques include:
Proper breathing technique for running
Learning to control your breath when running plays a crucial role when you want to improve your soccer skills. As a beginner, you start by running at speeds where you are comfortable breathing.
As you progress, you will have to adjust how you breathe to accommodate more oxygen intake for your muscles.
Eat, Sleep, Soccer, Repeat – The Soccer Lifestyle
You can only live up to your dreams of playing soccer when you also take care of your body. That means you should rest when needed and always eat your meals.
Proper nutrition is a fundamental part of soccer. It provides your body with the energy it needs to push through the game and affects your effectiveness on the field.
Eating properly maximizes training gains. In addition, it reduces the risk of premature fatigue. Also, what you eat before, during, and after training is different. Get to understand the different diets and stick to a healthy diet plan.
Drink & stay hydrated
Dehydration can reduce your endurance. Therefore, you must hydrate before and during the training sessions. Plus, take the fluids a few hours before training.
Never underestimate the value of sleep and rest
When your body works for you, you should show appreciation. In this case, gratitude comes in the form of rest and sleep.
After a day of training and learning how to improve at soccer, you should allocate enough rest time. Rest gives your gains time to manifest. Soccer players should rest for at least 2 days and get at least 7 hours of sleep before their game.
Remember, you can only be great in the field when your body is in its best condition. So, ensure you get enough sleep before a game, and you will see the results in your improved stamina.
GO PRO: Use a Soccer Tracker to Improve Your Stamina
Nothing beats a good training session than having data to look back into and analyze. If you want an effective method of how to build stamina for soccer, embracing new and efficient technology has to be your first step.
With software and kits like Playermaker, you can review your performance after a training session. The wearable sensors from both feet collect data on the player’s speeds, balance, work rate, and footwork. Coaches and players can then check and take notes on where to improve.
Players using Playermaker can view their training progress immediately after each session. With this information, they can analyze their physical and technical statistics in the field.
Once players get feedback on their performance, they can focus on areas to improve, whether it should be speed or cardio workouts to improve their performance. The data from these soccer trackers enables you to be better informed and set a direction for your training. Over time, with valuable information and focus, it may have a positive impact on your gameplay