How To Increase Stamina for Playing Soccer

Aside from having the skills in shielding, control and speed dribbling, and turning with the ball, a soccer player should have enough stamina to withstand ninety minutes of extensive game play. Because of this, proper training coupled with a healthy lifestyle is a must.

Whether you’re an aspiring soccer player or a veteran on the field, you’ll benefit from these stamina enhancing tips:

  • Perform progressive running. You can improve your stamina by steadily conditioning your body to run longer distances. For example, if you run four miles this week, you can increase your distance to five or six miles next week. Start with running at a distance you’re comfortable with or as directed by your trainer. Aside from building your stamina, progressive running also strengthens your leg and thigh muscles, improving the power of your soccer moves.
  • Do swimming or underwater running. Add swimming or underwater running to your workout to improve your lung capacity. These activities improve your muscle strength and train your body to hold and control your breathing which can help you in recovering quickly from sudden burst of movement. As with progressive running, do these activities starting from swimming or running for a particular number of laps and increase as you grow accustomed to it.
  • Perform interval training. It is a type of training that alternates high intensity workout with low intensity workout or rest. An example of interval training is alternating running with sprinting. By doing interval training, your body is trained to endure activities in different intensities.
  • Perform squat jumps. Squat jumps are great in building muscle in your thighs. To do squat jumps, start by standing with your legs shoulder-width apart. Next, lower yourself to a squat and push yourself off the floor straightening your legs as you jump. Land by retuning to squatting position.
  • Do upper body training. Don’t forget to workout your upper body even if you mostly use your lower body when playing soccer. You also need to train your upper body to improve your overall performance in activities.
  • Get enough rest. It is easy to over train when you’re enthusiastic over a sport. However, remember that your body also needs to rest to recover. Exhausting yourself too much can cause muscle fatigue causing you to delay your training. It is important to get enough rest so that your body can perform at its optimum level.
  • Eat a balanced diet. Getting enough serving of meats, fruits, and vegetables aids your body in performing well during training and actual soccer games. Mind what you’re eating and don’t skip a meal. Try making an eating chart to monitor your daily intake of food. 

As with any exercise, don’t forget to warm up and cool down. Warm up before starting an exercise; cool down after doing an exercise. Your warm up can include jumping jacks and jogging in place to prepare your body for more intense activities. Cool down by doing some of your warm up exercises and then gradually decreasing your activity to doing stretches.


Share this article!

Follow us!

Find more helpful articles: