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Improve Your Soccer Stamina

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Sunday, December 19th, 2010

A fitter player and, more importantly, a fitter team can play at a quicker pace for a longer period of time. Fitness and player stamina is what sets apart professional and part-time teams, particularly when they play in “all or nothing” matches for example the FA Cup where there’s no middle ground for a draw. Stamina training in soccer is only a party of becoming and staying fit for the entire season. A player requires strength to keep the ball and win the match and this means the player must be able to sprint, accelerate and move rapidly all over the field for ninety minutes.

The warm-up is an essential part of injury prevention, vital when your star player is making £70,000 a week and will pick this up whether he plays or is sitting out injured. To improve your fitness and agility, start off with 5 minutes of jogging on the spot then high knees, heel flicks, jumping jacks and then 5 minutes of stretching.

You can start by jogging for five minutes, after that sprint for twenty yards, slow jog for one hundred yards, cruise for two hundred yards, backward running for twenty yards, turn and sprint for 30 yards, walk for fifty yards after which jog once again for 300 yards more. When you complete your training session, stretch the hamstrings, groins, quads, calves and lower back for around twenty to thirty seconds to enable your muscles to recuperate properly.

Soccer demands a high level of stamina, thus endurance training is definitely an important component of any professional soccer training regimen. It serves as an excellent confidence booster the moment you can find your opponent fading throughout the later stages of a match and you have got reserves to use and benefit from. Endurance training is a necessity that requires a solid aerobic base in order that you stay active in the playing field for a long time period.

You can effortlessly carry out some of the activities for enhancing your overall stamina:

•    A full squat with bodyweight
•    Clean and press seven-tenths of their weight overhead
•    Curl six-tenths of their weights
•    Hop 25km distance in 10 hops on each leg (if you’re feeling particularly masochistic!)
•    40 press-ups in 1 minute
•    40 bent-knee abdominals in 1 minute
•    40 squat thrusts in 1 minute
•    Eight chins (male) and 3 chins (female).

Stamina is developed by completing rounds of uninterrupted activity at moderate intensities, done for longer than 3 minutes. The general-endurance component of run-play training has a middle distance event in which you perform a fascinating run of 2000-3000 metres at around 70 to 75 % of maximum heart rate.

Stamina training also consists of distance events in which you have to take a cool run of 3000-5000 metres at around 70 to 75 percent of maximum heart rate.

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This entry was posted on Sunday, December 19th, 2010 at 7:09 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.

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