• This is a reminder of 3 IMPORTANT RULES:

    1- External self-promotion websites or apps are NOT allowed here, like Discord/Twitter/Patreon/etc.

    2- Do NOT post in other languages. English-only.

    3- Crack/Warez/Piracy talk is NOT allowed.

    Breaking any of the above rules will result in your messages being deleted and you will be banned upon repetition.

    Please, stop by this thread SoccerGaming Forum Rules And Guidelines and make sure you read and understand our policies.

    Thank you!

Endurance and Stamina for full match!!

S

Sanel

Senior Squad
is it hard or easy to pick up endurance and stamina in a short amount of time?

lets say i had two months to get in a great shape to last full 90 minutes of a soccer game, how would i do it? is it easy to get endurance in a short amount of time or do you have to run a lot more then two months to get great endurance.

i am really stuck on this, and i noticed lately that i dont have the best endurance and stamina in the world to last the full 90+ minutes in a pro game.

so again my question is, can you get good endurance in a period of two months, while running 1 mile every day, or do i need to pick it up?

(my soccer tryouts in Europe are in June so i need to build up great endurance)
 
P

Psyatika

Reserve Team
I think it's possible...i personally don't run for distance. I run for time. I don't measure how far i've run; i measure how long i run. Get to the point where you can actively jog for as long as possible. There is a different, sort've "passive jogging" as well, where you're not really exerting much...you're just moving forward at a jogging pace. That you should be able to do for at least 60 minutes, feasably 90-120 minutes. Actively jogging and sprinting, you shouldnt expect more than 20 minutes. You'll never have to sprint for that long in a game anyway. The passive jogging, however, is done for the duration of a game if you're the type of player that wants to always be moving. I don't really know how to explain it...it's running, but you're not really exerting much energy.

Anyway, if you take anything away from my ramblings, try to measure your running in minutes rather than miles. This way you can even run for one extra minute every day or every two days. It's easier than jumping from 1 mile to a mile and a quarter...unless you run a four minute mile, in which case it would be the same. Anyway, later...



-Chas
 
S

Sanel

Senior Squad
your saying that i should jog for as long as i can? or that i should jog for 90-120 minutes without stopping?
 
R

RealMatriX

Youth Team
1 mile a day isn't gonna help u, lol, u need to run a couple if u counting miles, but as Psyatika said, don't measure how far u run, measure how long u run
 
C

claupastore

Fan Favourite
yes, final answer............

you're right! you just won a $100 bucks in who wants to be a millionare :D !!!!








on another note, i just came home from running about 30 min (running, not jogging) feels good :)
 
F

FuriousGeorge

Reserve Team
You need to do tons of endurance building exercises if you want to be at Pro-form for 90 minutes.

I can easily play 180 minutes, but I don't play anywhere near a pro level. I actually use basketball to help build my endurance before the start of a new soccer season... I go and shoot baskets for 2-3 hours... not just shooting, but collecting all the rebounds, driving in etc... it is tiring, and keeps your mind busy while you are exercising.
 
N

northstar

Senior Squad
There have been studies done and the average pro player runs between 9 and 13 kilometres.. :p

What position do you play? I can prescribe you a basic running program that would work for that position. Midfielders jog more, forwards sprint more etc... it makes a difference on how you should train.

and yes basketball is a great sport to use for training. Keeps it fun too rather than just running.
 
S

SB9Dragon

Fan Favourite
Originally posted by northstar
There have been studies done and the average pro player runs between 9 and 13 kilometres.. :p

What position do you play? I can prescribe you a basic running program that would work for that position. Midfielders jog more, forwards sprint more etc... it makes a difference on how you should train.

and yes basketball is a great sport to use for training. Keeps it fun too rather than just running.
Click to expand...

Playing a fast paced sport like Basketball has definately helped me on the soccer field. It helps indurance and quickness (H)
 
N

northstar

Senior Squad
Originally posted by Sanel
i am a forward btw northstar.
Click to expand...
Ok well there are some obvious things then. All footballers need top aerobic stamina. You need to be able to run for the 90 minutes, and while you are jogging you should be recovering. from the sprinting.

So twice a week do some interval training where you sprint for a certain amount of time, and then jog, and then do it all over again. At first sprint for about 30 seconds, and then jog for a minute and as you get more fit increase the sprinting time. Only do this twice a week as it takes a few days to recover from it.

Do longer steady runs between these interval workouts. And the best way is to time your runs, not distance. Time your next run so you know where you are starting from, and then increase it by 10 minutes a week. Run 4 or 5 days a week, and make sure to get some rest too! Rest is just as important as the training.
 
O

ogsimon

Starting XI
get one of those cheap tension bikes, ride that for 30 mins each day in front of a fire witha whole load of clothes on
 
S

Sanel

Senior Squad
ok tell me if i read this correct northstar.

i should jog for a minute and then sprint for 30 seconds, and jog again for a minute and sprint for 30 seconds, and keep doing this pattern for 90 minutes?

how many days a week do i do this, 2 or 5? :confused:
 
T

Tricolore#20

Club Supporter
Interval training for 90 minutes? That seems somewhat excessive. I would say 30 minutes is alright, and as mentionned work your way up. The important thing is not to go too hard from the first day, otherwise you will burn yourself out and you will hate it and not want to keep doing it. So I suggest for the first time, maybe do 15 minutes of interval training, and increase by 10 minutes every week.

For me, I can play a long match as a midfielder just by doing regular interval training (30 minutes 3X a week). But sometimes, despite have a good week of training at the gym, I have trouble during a game. YOu need to get some match fitness too, so try to get in as many games as you can while training on your own.
 
A

Amdy Faye

Senior Squad
Originally posted by Tricolore#20
Interval training for 90 minutes? That seems somewhat excessive. I would say 30 minutes is alright, and as mentionned work your way up. The important thing is not to go too hard from the first day, otherwise you will burn yourself out and you will hate it and not want to keep doing it. So I suggest for the first time, maybe do 15 minutes of interval training, and increase by 10 minutes every week.

For me, I can play a long match as a midfielder just by doing regular interval training (30 minutes 3X a week). But sometimes, despite have a good week of training at the gym, I have trouble during a game. YOu need to get some match fitness too, so try to get in as many games as you can while training on your own.
Click to expand...

He's right, but what I also suggest is that when your doing anything, really put effort in, so say your going up the stairs, really give it some, it helps. N jog around the house, keep yourself moving, vary your exercises. Sprint for 10 secs (depending on house size) then go down and do press ups, catch my drift? Works fo me (H)
 
D

Dumisani

Reserve Team
i am a forward, and what works for me is:
i use an exercycle and bike 10 km's every 2 days
in between biking i build up my log muscles through squats and leg weights. works for me. i also do weights-it's made me faster. also sit-ups. also sweating buckets will only dehydrate you unless you drink like 15 litres of water a day
 
A

AhmedK

Min
run 2 miles a day 3 times a week. Thats what i do. It does give you a lot of endurance fast. it does not really how long it takes you to finish, but you should see your time getting better everytime you run. After 2 months of that, you will be able to last the 90 minutes and then some.
 
S

Sanel

Senior Squad
i really want the best method guys, and thanks for all your info to me by the way, but again i need the best method, and i really like northstar's 90 minute jog/run thing... but i need him to explain it better to me. sorry english is not my mother tongue... :(
 
N

northstar

Senior Squad
Originally posted by Sanel
ok tell me if i read this correct northstar.

i should jog for a minute and then sprint for 30 seconds, and jog again for a minute and sprint for 30 seconds, and keep doing this pattern for 90 minutes?

how many days a week do i do this, 2 or 5? :confused:
Click to expand...

ya that is an example. I didnt mean do that sort of run for 90 minutes heh. If you know about weight training, do the sprints in sets. Do 2 sets or 3 sprints in a run. In 2 weeks do 3 sets, 4 weeks do 4, etc...Also increase the time you sprint for and/or decrease the time you jog for between the sprints. Slowly increase the intensity of the training.

Dont do more than 2 interval runs in a week, and 15-20 minutes is probably a good time to start with.
 
You must log in or register to reply here.


Top