In some soccer competitions, games can last more than 90 minutes if overtime happens.
Stamina is a key attribute in the sport of soccer. Full soccer matches last for 90 minutes, across two 45 minute halves, and requires constant movement from the players. This movement is spread across walking, walking backwards, jogging, running at three-quarter pace and sprinting, and it is extremely advantageous if a player can still perform these functions after 90 minutes of play in case the game goes into overtime. Furthermore, teams that have good stamina are likely to be at an advantage during the later stages of a game, as they will be capable of outperforming their opponents given their superior fitness levels.
Instructions
1. Develop an aerobic fitness routine. This is particularly important for players who are starting with a low overall level of stamina. Aerobic fitness refers to a soccer player's ability to exercise for a prolonged period of time, and as this increases so does his stamina. Improve your aerobic fitness by participating in prolonged periods of exercise, such as running--particularly advantageous for soccer--cycling, rowing and skipping. As your aerobic fitness and stamina increases, increase the length and intensity of your exercises in order to continue increasing your stamina.
2. Develop an anaerobic fitness routine. Once your aerobic fitness has improved, you are ready to start developing your anaerobic fitness, which is particularly useful for playing soccer as it closely replicates the exercises you will do when playing the sport. Anaerobic fitness is comprised of a soccer player's ability to carry out high intensity exercise for a short amount of time. The main example of this from the sport of soccer is when a player must sprint over a distance. Work on your anaerobic fitness by doing sprint training, such as the exercise known as "suicides", where players sprint from one point to another--usually between five or ten meters apart, depending on current stamina levels--then turn around and sprint back, and continue going back and forth. The key to anaerobic training is to make sure you're performing suicides and sprint training at as high an output level as possible.
3. Perform fitness drills to maintain your stamina levels. Often soccer teams will perform intensive training during the pre-season to bring their levels of fitness up to a good performance level, and then relax the standards during the season by relying on regular matches to maintain those levels. Fitness drills in training can be combined with soccer technique training. For example, doing shuttle runs where a player must sprint between certain points and then strike a ball at the goal utilizes anaerobic fitness to continue sprinting, soccer technique in shooting at the goal and aerobic stamina to continue carrying out the drill for a prolonged period of time.
Tags: anaerobic fitness, aerobic fitness, your aerobic, your aerobic fitness, fitness routine, must sprint