During a soccer game, a player will be required to perform a series of sprints, jogs and walks for an extended period. A high level of endurance is required to maintain a high level of performance throughout a soccer game.
Research
Sports science research has shown the importance of soccer endurance training in relation to performance. The Sports Fitness Advisor website cites research finding that elite soccer players have excellent endurance. Elite players were reported to range between 55 and 70 ml/kg/min in VO2 max, an indicator of cardiovascular fitness. The website also stated that a high level soccer game is played close to the lactate threshold of the body and at about 90 percent of the maximum heart rate. Owen Anderson of the Peak Performance website reported on research performed by Hungarian researchers studying soccer endurance in elite players. It was found that the standing of the top four teams in the top Hungarian league had standings that reflected their player's average VO2 max score.
Running
Running is a crucial part of any soccer endurance training regime. Fartlek training, which originated in Sweden, is a form of interval training, and consists of a series of sprints, jogs and walks. Interval training best simulates the physical demands of a soccer game, much more so than a constant, steady jog for a period of time. An example of a Fartlek session is to warm up with stretching, and then a 10-minute steady jog. The interval training is then to run hard for three minutes, followed by one minute at a slower jog. Repeating this cycle six to eight times helps build up soccer endurance and recovery time.
Cycling or Swimming
Non-weight bearing endurance training, such as cycling or swimming, can help a soccer player recover from injury. Non-weight bearing endurance training can also be helpful during a long season, helping take pressure off the knee and ankle joints. Cycling or swimming should follow the same interval training as running. Many stationary bikes have interval or hill training programs to assist a soccer endurance training session.
Flexibility
Soccer endurance training is demanding, and all training sessions must be accompanied by a thorough warm-up and cool-down. A warm-up or cool-down regime should consist of light running, and static and dynamic stretching. Flexibility increases performance and helps prevent injuries.
Diet and Hydration
Proper diet and hydration are an important part of a training regime because of their direct effect on soccer endurance. Soccer endurance relies upon a good nutritional diet high in carbohydrates to ensure an optimal energy supply. During a soccer endurance training session, you should drink plenty of water or sport drink. You should drink before, during and after any soccer endurance training session.
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