Stamina is a crucial aspect of physical fitness for a soccer player. Stamina training will allow a player to retain his level of skill and performance throughout a soccer game or practice. If players become fatigued, they will physically slow down, and errors in performing fundamental skills will increase. A soccer player with a high stamina level will have the upper hand in the second half of a game, when the opposition slows down.
Step 1
Build your stamina by performing extended periods of steady exercise such as running, cycling or swimming. The Sports Fitness Advisor website recommends you minimize running on hard surfaces such as concrete, to avoid wear and tear on joints. Swimming, cycling or cross-training equipment are all recommended forms of stamina training. You should aim for two or three stamina training sessions per week, each lasting 20 to 40 minutes. The Mayo Clinic explains that this kind of fitness training improves stamina by causing you to breathe faster and more deeply, maximizing the amount of oxygen in your blood.
Step 2
Simulate the demands of a soccer game by using interval training. Interval training develops both stamina and the ability to recover quickly. This helps during a soccer game when a series of repeated sprints are required for an extended period of time. Fartlek training is a popular version of interval training. A sample fartlek interval-training session will begin with 10 minutes of steady jogging. You will then run hard, above race pace, for four to five minutes, before jogging for one minute. Repeat this cycle six to eight times, before cooling down with another 10 minutes of steady jogging.
Step 3
Consume a diet that will give your body maximal energy stores and enhance the benefits of stamina training. A soccer player should consume a healthy diet, rich in carbohydrates. This will give your body a glycogen supply that can be used in the second half of a soccer game. Whole-meal bread, rice pudding and baked potato are all good sources of carbohydrate for a soccer player. Sports nutritionist Dr. Page Love adds that carbohydrate supply is vital for the stamina of any athlete.
Step 4
Hydrate on a regular basis to improve your performance during an entire soccer game. You should take on board water or a sports drink before, during and after competition. The Nutra Ingredients website notes research showing that hydration has a positive impact on the performance of soccer players. Brazilian researchers found that players who consumed small amounts of a sports drink every 15 minutes during a 75-minute soccer game lost less body mass and completed more sprints throughout the course of the game.
Tips and Warnings
- Playing soccer on a regular basis can build stamina, too. Play recreational games with friends as often as possible.
- If you are running, ensure you use correct footwear and try to find a running track. Consult with your doctor about your exercise and diet plans.
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