Improve Your Soccer Stamina

A fitter player and, more importantly, a more fit team can play at a quicker pace for an extended period of time

. Fitness and player stamina is what sets apart professional and part-time teams, especially 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 just a party of becoming and remaining fit for the whole season. A player needs strength to keep the ball and win the match and this means the player should be ready to sprint, accelerate and move rapidly around the field for 90 minutes.

The warm-up is an essential component of injury prevention, essential when your star player is making 70,000 a week and will pick this up regardless of whether he plays or is sitting out injured. To improve your fitness and agility, start off with five 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 5 minutes, then sprint for 20 yards, slow jog for one hundred yards, cruise for two hundred yards, backward running for 20 yards, turn and sprint for thirty yards, walk for fifty yards and then jog once again for three hundred yards additional. When you finish your training session, stretch the hamstrings, groins, quads, calves and lower back for between twenty to thirty seconds to enable your muscles to recuperate correctly.

Soccer demands a high level of stamina, hence endurance training is an important component of any professional soccer training programme. 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 utilize and take advantage of. Endurance training is a necessity that demands a solid aerobic base so that you remain active while in the playing field for a long period of time.

You are able to easily carry out a few of the activities for improving 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 especially masochistic!) *40 press-ups in one minute *40 bent-knee abdominals in one minute *40 squat thrusts in 1 minute *Eight chins (male) and three chins (female).

Stamina is improved by finishing rounds of uninterrupted activity at moderate intensities, performed for longer than three minutes. The general-endurance component of run-play training has a middle distance event where you perform a fascinating run of 2000-3000 metres at approximately 70 to 75 percent of maximum heart rate.

Stamina training also includes distance events where you have to try a great run of 3000-5000 metres at about 70 to 75 % of maximal heart rate.

by: Cassandra Pollen

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