This is probably one of the most asked questions on the internet about football. The simple answer to this is there is no one fixed answer. It varies according to the individual, his training experience, genetic potential, lung capacity, nutrition, sleep patterns, hydration, intensity, and the level at which he has been training over the years. On average a football player runs about 9-12 kilometres in a match with some midfielders consistently breaking the 13-kilometre mark in some of the top leagues in the world.
There are a number of ways you can develop Stamina. Some of the most common and widely used among them are:
High-Intensity Interval Training (HIIT)
Interval training is one of the best ways for soccer players to improve their stamina and prepare for the upcoming session. HIIT includes a series of short bursts of high-intensity workouts followed by a few minutes of rest repeated over a period of time. This mimics the movements in the real match where a player is doing intervals of sprints followed by slow jogs or rest. The intensity of the efforts is varied as the workout progresses, usually from low intensity to higher intensities. The best part about this workout is that it can be performed anywhere at any given time with a minimal amount of equipment and requires a fraction of time out of your busy schedule. Footballers should focus more on doing HIIT workouts that emulate their game-like situations. It can be done outdoors in the field, indoors on the treadmill, or on a bicycle. Also, many professional players can be seen performing this type of workout day in day out.
Fartlek Training
Fartlek training is another interesting type of interval training that consists of distance running with irregular patterns of speed. This is closest to what a player does in the field. It can be done on a treadmill or better do it on a soccer field.
A typical fartlek training session looks like this:
5-10 minutes of warm-up.
Running at 8km/hr for 2 km.
Walking for 5 minutes.
5 Uphill Sprints of 30 seconds.
Walking for 1 min.
Jogging for 2 min.
The best part about this type of training is it can be modified according to individual needs.
For soccer players, multidirectional sprints could be added to the list along with the short bursts of lateral and backward runs and a bit of dribbling at varying speeds. This modified version of fartlek training for soccer will be our top pick for developing endurance for soccer.
Steady-State Cardio
Steady-State Cardio is one of the most commonly used methods for increasing endurance.
Walking, Jogging, or Cycling over a long distance at a steady pace without rest is the most common example of this type of training. It can be performed at low, moderate, or high exercise intensities. This form of exercise is still preferred by some coaches, but most clubs and academies limit it to the pre-season. The game of football does not require continuous running over a period of time at a constant pace. So, it is out our list for developing endurance for football. However, you can always perform steady-state cardio once in a while if you are struggling to get back in shape as fast as possible.
Circuit Training
Circuit training involves a series of resistance training, endurance training, and high-intensity exercises performed in a circuit and the circuit are repeated after a brief period of rest as per the individual requirement. This indeed helps in strength building and muscular endurance. The best part about this method is that it does not require any kind of special equipment and can be performed in a compact space. Example: burpees followed by high knee, jump ropes, bench dips, and squat jumps. Repeat this circuit 3 times. This indeed is a great workout routine if you are stuck in lockdown or quarantine.
Conclusion
These routines should be done once or twice per week or can be combined with your current workout routine in such a manner that it does not hinder your performance on the pitch.
Also, remember not to overdo the training and to take adequate nutrition, hydration, and sleep, and include recovery sessions in your routine.
Additionally, Football training and small-sided games in themselves can help you develop endurance.
Considering the football-specific requirement, we have ranked the best way to develop stamina for football as follows:
Fartlek > HIIT > Circuit Training > Steady State Cardio
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