A program to improve speed and endurance for professional soccer players.

Endurance and speed are indispensable in soccer. Especially in short-term tournaments. According to renowned fitness coach Raymond Verheijen, excellent physical fitness can compensate for deficiencies in technique and enable an average team to beat the leader.

For those who want to look fresh when their opponents on the field are running around with their tongue on their shoulder, experts have put together a special program. With five weeks of intensive, hard work, you’ll increase your stamina several times over and experience the feeling of superiority over your opponent.

Before you start training, it is advisable to have a heart rate monitor. If you don’t have one, you have to rely on how you feel.

Determine your maximum heart rate according to the following formula: Take your age from 220. And then put on your running shoes and go to the treadmill.

WEEK 1 (two sessions)

Do a 5-minute cross-country run with a heart rate of 75 percent of your maximum (or 75 percent of your capacity). Stop. Wait until your heart rate has calmed down to 60 percent and then go back into the fray for 5 minutes. You are required to do as many of these runs as possible within 30 minutes.

WEEK 2

Do a 3-minute cross-country run with a heart rate of 90 percent of your maximum. Then calm your heart rate down to 60 percent and start again. As in the first case, you should complete the maximum number of runs in 20 minutes.

WEEK 3.

One minute run at a heart rate of 85 percent. Rest a minute and back on the track. Five to six reps are required.

WEEK 4

Run 50 meters, turn around and run backwards. You have to do it in 30 seconds. Then rest for 2.5 minutes. You need to do 3-4 runs.

WEEK 5

Run 50 meters as fast as you can. Rest for 20 seconds and do the same thing again. Do three or four runs.

Be sure that after these exercises you will go to the field and you’ll look fresher than Andrei Sergeyevich. We’re talking business.