Soccer is a great game for sports fans! But it is also one of the most physically demanding games. When playing soccer you need a high reserve of stamina. Whether you are a professional soccer player or an amateur, you need to develop your endurance to play well.
Here are a few ways you can train your endurance:
1. Special training.
– Cardio-exercise: Practise cardio or “aerobics” (swimming, skipping, running, Nordic walking, cycling, rowing, etc.) for at least 30 to 50 minutes each day. This will give your stamina a boost, greatly increasing your aerobic capacity.
-Weight training (squats, push-ups, lunges, sit-ups, etc.) This will help you develop muscle mass, thereby improving your endurance. Performing a cycle of 10-20 exercises for 1 minute each is considered sufficient.
– Plyometric exercises: It has been found that plyometric exercises (single leg jumps, box jumps, ladder jumps and other quick explosive movements), especially with weights, can greatly increase the energy and stability of the player.
-Stretching: Stretch regularly before and after exercises. This will not only build your endurance, but also keep you from injury.
2-Train yourself properly:
-Sprint: It’s important to train your body ahead of time so that you can do as fast a sprint as you want during the game. Doing a sprint cycle of 15-20 meters each day can help you to increase your endurance. You can also train sprints with extra weight (wear weighted pants or vests) to make your workouts as effective as possible.
– Endurance running: This type of exercise is necessary to increase your ability to move quickly and efficiently over different distances. Your endurance level will increase as a result.
– Fartlek: This is a modified form of endurance running, which helps the player to move constantly, changing his speed accordingly. Being a random choice workout, it gives a lot of energy and endurance to the athlete.
-Ball running: one of the most effective endurance training options for soccer players. Because it uses the soccer itself, you improve your ball skills along with increasing your endurance.
3. A balanced diet.
You need a healthy diet to improve endurance, whether it’s soccer or any other physical game. Strictly follow a well-balanced diet that is high in carbohydrates and low in fat. Eat a minimum of 6 meals (3 large and 3 small meals) a day to absorb enough nutrients. Stay away from processed fruits and vegetables, as well as sweets, sodas, and other things. In general, try to eat healthy foods instead of fast food, energy drinks and supplements.
4. avoid dehydration.
Drink plenty of water to avoid dehydration. If your body cells are dehydrated, you will have low energy and this will affect your stamina and performance. So consume plenty of water throughout the day and keep enough bottles with you during the match.
5. Give yourself enough rest.
It is necessary to have enough rest between the two activities. Every player should sleep somewhere between 7 and 9 o’clock at night. It has been proven that night is the only time when your body rejuvenates and recovers. As a result, you will get enough energy to work optimally the next day.
6. Be on the positive side.
Always think positively. The more you put yourself forward, the greater your endurance. Motivate yourself continuously. We hope you now have some ideas on how to increase your endurance! It is important to realize that these tips are not only for soccer players. Any athlete can follow these rules to develop endurance. And why only athletes, we mere mortals can benefit from these tips too!
