Stamina in sports is developed though rigorous or extensive exercise that closely resembles the activities engaged during sport. For example, a soccer player would engage in sprints over a grassy field with several changes of direction, whereas a long-distance cyclist would exercise continuously for longer periods on a bicycle to develop cycling-specific stamina.
Build Your Stamina
Step 1
Determine the important factors of your stamina training programs by asking yourself five key questions:
1. Is your sport continuous activity or does it involve intermittent bursts?
If your sport involves long-duration activity such as marathon running or road cycling, much of your stamina training should be continuous in nature. If your sport, like football, hockey, soccer, or basketball, involves intermittent activities, an interval based program is best, according to athletic development coach Vern Gambetta.
2. On what surface do you compete?
If you compete primarily on ice, stamina is best built training on the ice to maximize specific adaptation to the demands of competition. The same is true for field sports, court sports and track sports.
3. How long do contests last?
If your sport has four, eight-minute periods, model your stamina training in a similar way over time. Likewise, utilize training repetitions similar in duration to the amount of active time before a break in your sport. If you are a football player, for example, frequently utilize short, three- to 10-second runs with ample rest between each to mimic the demands of the game.
4. What movements are used frequently in sport?
If your sport involves only straight-ahead activity such as distance running, the bulk of your stamina training should involve running straight ahead. Basketball, football, and other team sport athletes, who engage in change of direction, should consider training in multiple directions with sprinting, backpedaling, jumping, and shuffling.
5. What equipment is involved in your sport?
If your sport involves equipment, some conditioning should be done with the equipment to prepare for the demands of the game. Strength coach Michael Boyle advocates that football players wear football pads or weighted vests for conditioning sessions. Hockey players, lacrosse players, and tennis players will benefit from some stamina training done while holding the implements of each respective sport.
Step 2
Start with lower intensity, shorter training sessions that are specific to the demands of your sport. Gradually add in longer distances or faster intervals, respecting the 10 percent rule, which states that from week to week, training distance or time should not be increased by more than 10 percent. Every fourth week, schedule a down week, where training volume is reduced by as much as 50 percent to enhance recovery and allow for continued improvement.
Step 3
As your final competitions approach, begin to reduce the time you spend training for stamina, but maintain the overall intensity of training to ensure that you are entirely fresh on competition day so you can play at your highest potential.
Tips and Warnings
- Stamina training is best completed following the sport practice as well as after strength training has been completed. In team sports, stamina training should be carefully monitored or eliminated during the season to ensure proper recovery from competition.
- Consult with your health care provider before starting any rigorous exercise program to ensure you are healthy enough to participate.
References
- "Athletic Development"; Vern Gambetta; 2007
- "Functional Strength Coach"; Micahel Boyle; 2005
- U.S. Masters Swimming: Starting a Swimming Routine
- "The Art of the Deload"; Eric Cressey, 2008
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