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3 Stamina Workouts for Football Players

Let's get this straight. If you want to be successful player, you will need to be able and perform during the whole game, not only during the first 15 minutes. And in order to do so, you need to be fit enough.


That's why we listed 3 stamina workouts for football players in this shorter blog post.


Why Intervals?


We won't tell you that you shouldn't go on a low intensity run for around 6-8 km, but we will tell you that it is not something that should be your central exercise in order to become more fit on the pitch.


The reason for that is that it's not very game realistic. During a game, you will perform many short and long sprints, while also getting slower jog and walk into that. You won't jog at the same pace for 90 minutes.


That's why intervals are something football players should work with more. It's a more high intensity training, but in a short time. However, it is something that will help you become more fit on the field.


A good way to balance it is that you do 2 interval sessions a week and one low intensity run for around 30 minutes at least.


3 Stamina Workouts for Football Players


1. The Hourglass




This one is a very simple drill, where you take the advantage of the lines on the pitch.


What you do is that you simply jog on the short sides of the pitch, and perform a sprint across the field. So for example you start at A and make a sprint to D, then you jog from D to C and from C to B you once again sprint.


Perform 6-8 sprint in one set, and aim for around 2-3 sets depending on your current fitness level and your goals.


2. John Terry Workout



This one is a very intense session that is best performed on a treadmill.


  • Sprint for 20 seconds and rest for 40 seconds.

  • 12mph / 19kmh and 12% incline on the treadmill.

  • Try to perform 15 rounds. Adjust the speed for your own abilities.


This is one of the best stamina workouts for football players because it incorporates an incline, which is extra hard. If you can't access a treadmill try to find a hill where you can sprint up for around the same time.


3. 15m Shuttle



This exercise is great because it also incorporates turns into the fitness work.


  • Place each cone 5 meter from each other.

  • Start at the line and sprint to cone A, turn back to the line, sprint to cone B, turn back to the line, sprint to cone C and turn back to the line.

  • Perform 6-8 reps and 2-3 sets.


This is one of our favorite stamina workouts for football players because you work on turns and fitness, but you can also work with a ball in this drill. It can be done with or without the ball. Our tip is to do 2 sets without the ball, and the last one with the ball so that you work on dribbling the ball while you are already tired.



3 Stamina Workouts for Football Players


We hope that this post about stamina workouts for football players was helpful for you!


Make sure to check out other useful tips for players on our blog and make sure to download ScoutMapp to get a chance to get discovered today!

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