Soccer is one of the most physically demanding sports in the world. The average professional soccer player runs 8 – 12 km per game! That’s the equivalent of running a basketball court 330 – 370 times! If you’re committed to becoming a top level soccer player, you’re going to have to get your soccer endurance up.
The game is 90 minutes long. Can you play at the top of your game for 90 minutes?
To become better at running, you will have to… run. Difficult concept, I realize, but try to stay with me here. To get started improving your endurance you will have to get into a consistent jogging regiment. Depending on your level of commitment, the amount of work you will put in may vary.
Personally, I go jogging 15 – 30 minutes, 5 times a week. Usually first thing in the morning, before breakfast; this is mainly to promote fat loss but that is a different topic all together. Maybe 5 times a week for 30 minutes is too long for you, pace yourself and ease yourself into it. Start with 15 minutes, 3 times a week and gradually increase your running workouts over time. Remember, the more work you put in off the field, the better you will be on the field.
Running is the most demanding form of cardio (burns the most calories – Swimming is a close second). If you want to become better at soccer and increase your soccer endurance, you will have to increase the amount of running you do on your own time.
Other forms of cardio, such as swimming or cycling, can equally benefit your physical endurance. Whichever form of cardio you choose to use (maybe a combination of different cardio) it is important to focus on consistency. Going out for a jog once a month, is not going to improve your endurance. Be consistent with your efforts, and you will see the results.
During a soccer match, players will have to continually recover from quick sprints. Your ability to recover after these sprints is directly connected to your soccer endurance. If you want to be able to play at a high level for 90 minutes you will have to train for these situations.
This can be easily implemented into your jogging regime.
Once you become comfortable jogging at a constant pace you may want to try this workout (I do this one every other week, switching with my normal jogging regime):
Sprint (75% of your full sprint) – 30 seconds: Jog or Walk – 1 minute
Continually switch between sprinting and jogging, this will simulate real game situations. Increase the duration of your soccer conditioning workout overtime. Remember to continually push yourself and get out of your comfort zone. It will increase your ability to recover after quick sprints and in turn improve your physical soccer endurance.
Whatever methods you choose to improve your endurance remember to be consistent. The more work you put in off the field, the better you will be, on the field.
Now get off your butt and go for a jog!
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