Fitness and Stamina

Football fitness training is vital for a player to run around the pitch for ninety minutes. The fitter team can play at a faster pace. Stamina training for soccer is just one part of getting and staying fit. A footballer needs to be able to sprint, particularly accelerate, quickly, and requires strength to win and keep the ball. The warm-up is an essential part of injury prevention, and promotes agility. These aspects of fitness training and exercise are described here and in subsequent sections.

Stamina Ability to run around the field for 90 minutes.

Muscular endurance Ability to twist & turn, jump & head the ball, control, pass & shoot throughout the game.

Strength More powerful shooting, higher jumping, harder tackling, longer throwing, injury avoidance, stronger on the ball.

Sprinting Extra speed and acceleration to reach the ball faster, beat opponents, stay with your opponent or avoid your marker.

Stretching Stretching is vital before football matches or training for injury prevention. Improves agility that can benefit skills, especially for goalkeepers.

Reactions Improved response times benefit all parts of your soccer game.

Diet or Nutrition Improved overall fitness and performance. Reduced recovery time after exercise. Better health & resistance to disease.

Sport Psychology Can improve performance.

Stamina fitness training for footballers includes activities, such as jogging, hill running, cycling, shuttle runs, and using exercise equipment such as the cross-trainer, ergometer, stair climbers and treadmills. Sprint training includes shuttle runs, relay runs, and the pattern of sprint-walk-jog. Attention should be given to the sprinting form. A strong drive is important, and the upper body should be relaxed. Strength training includes circuit training and weight training. Weights are not suitable for young children, and as a guide weight training should not start before ages 13 or 14.