Due to its high-intensity, start-and-stop nature, soccer calls on the body's anaerobic energy system. In addition to your ability to move fast during your plays, you need to be able to recover between intense bursts of speed to prepare for your next run. Aerobic exercise helps build cardiovascular stamina but doesn't train your ability to recover. Stamina also includes muscular endurance, or your muscles' ability to perform work over a period of time.
Step 1
Warm up before each workout, using moderately intense muscle movements such as jogging in place, jumping jacks, butt kicks and high knee steps. Warm up for several minutes as you increase your heart rate, blood flow to muscles and flexibility.
Step 2
Perform resistance exercises such as leg presses, squats, lunges, chest presses, flyes and biceps curls to improve muscular endurance and cardio stamina. Use approximately 40 to 70 percent of the maximum weight you can lift or resist, recommends the American Council on Exercise. Perform eight to 10 reps of a weighted exercise and take a one-minute break between exercise sets. Perform 10 to 25 repetitions of nonweighted calisthenics such as push-ups, sit-ups, pull-ups, chin-ups, crunches and chair dips. This type of circuit training allows you to continue to keep your muscles moving for longer periods of time than limit-strength weight lifting, which is aimed at building muscle.
Step 3
Perform sprint training, working near your maximum cardiovascular capacity for 30 to 90 seconds, depending on your condition. Take two-minute breaks between each sprint to train your body's ability to recover. Use a low gear setting on a bike; a low resistance setting on a treadmill, elliptical or rowing machine; or light weights or minimal resistance on a weight machine or home gym to sprint train. Add workouts with soccer-specific movements, mimicking the forward, backward, lateral and leaping movements you use during a game. Perform "suicides" using the lines on a gym floor to sprint forward and back across the floor. Spring down the straightaway of a track, then walk back. Include plyometric drills like giant steps and high knee skipping across a field or gym.
Step 4
Cool down and stretch after each workout. Use your warm-up exercises to gradually cool down during the last five to 10 minutes of your workout. Cooling down and stretching will decrease muscle stiffness and help improve flexibility, according to performance coach Brian Mac.
Tips and Warnings
- Consult with a health professional before beginning a sprint-training routine.
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