How To Increase Stamina For Football?
Good stamina when playing football enhances the ability to sustain prolonged physical activity on the field. It helps football players stay agile throughout the game. Whether it is sprinting after the ball or challenging opponents midfield, the right stamina helps players perform their best and outlast their opponents. Here are some ways in which you can increase your stamina naturally and play the beautiful game:
1. Practice Specific Exercises:
Cardiovascular Exercises: Practice cardiovascular exercises or ‘aerobics’ (swimming, rope jumping, running, stair-stepping, jogging, skipping, cycling, rowing, etc.) at least for 30 to 50 minutes every day. It can boost stamina by increasing your aerobic capacity to a great extent (1).
Circuit Training: Weight-based circuit training (sit-ups, push-ups, lunges, squat jumps, etc.) can help you a lot in developing muscle strength, thereby improving your endurance (2). Exercising for 1 minute at each of the 10 to 20 stations of a circuit is considered to be enough.
Plyometric Exercises: It has been found that plyometric exercises (one leg jumps, box jumps, burpees, stair hops, depth jumps, medicine ball throws, and other similar quick explosive movements), especially the weighted ones, can increase the energy and resilience of a football player significantly (3). They may enhance their speed, giving them an edge during critical moments in the game. Stretching: Stretch your body before and after exercises regularly. It will not only build your stamina, but also keep you away from injuries.
2. Train Yourself Properly:
Sprinting: It is crucial to train your body beforehand, so that you can sprint-jog-sprint during the game as fast as possible. Performing a cycle of 15-20 yards of sprinting (including the recovery time) every day can help you immensely to enhance your stamina. You can also practice sprint drills with additional resistance (wearing weighted pants or vests) to make the most of your training (4).
Speed Endurance Runs: This particular training is necessary for increasing your capacity of moving over different distances fast and efficiently. As a result, your level of endurance will also go higher.
Ron, a blogger and football enthusiast, shares on his blog: “I gradually improved my stamina and have become a hardworking player on the field. I run around closing down, putting pressure and chasing for the ball. I run up and down the field to add my presence to support both the attack and defense. And just keep running, running, and running (i).”
Fartlek Training: This is a modified form of speed endurance run that mimics the stop-and-start nature of a football match. It helps the player move for a constant duration by altering his or her speed accordingly. It is a randomized version that provides lots of energy and stamina to the trainee. It may enhance both anaerobic and aerobic capacities, which are important for football players who need to switch between intense sprints and recovery phases. Soccer-Ball Drill: It is one of the most effective stamina training options for football players. As it makes use of the football itself, you can strengthen your ball control as well as ball possession skills along with heightening endurance level.
3. Consume Well-Balanced Diet:
Healthy eating is undoubtedly essential for increasing stamina, be it in football or any other physical game. Strictly follow a well-balanced diet that is high in carbs, low in fats, and contains adequate protein. Carbohydrates are essential for energy and may help improve athletic performance, while protein consumption helps in muscle protein synthesis, which is needed for muscle growth and recovery (5). Eat at least 6 times (3 big and 3 small meals) or more a day to get sufficient nutrition. Stay away from junks, processed foods, sugary items, soda, etc. Also, try to indulge in real whole foods instead of having power bars, energy drinks and nutritional supplements (5). According to a study conducted with Gaelic football players, CHO, protein, and fat consumption should have a proper balance. The study found that the mean dietary intake of fat was marginally greater than the recommended intake. However, the data provides a relatively accurate macronutrient intake necessary for football players. Check out the graph below to learn more.
Macronutrient intake of football players on various types of training
4. Stay Hydrated:
Drink plenty of water to keep yourself hydrated. If your body cells get dehydrated, you will feel low on energy and it will take a toll on your stamina as well as performance. Fatigue, less frequent urination, or dark urine are some signs of dehydration. So try and consume lots of water throughout the day and keep a sufficient number of bottles with you during the match.
5. Give Yourself Enough Rest:
Take enough rest before two performances. Every player needs to sleep anywhere between 7 and 9 hours daily at night. Nocturnal and consolidated sleep is considered to be better than broken chunks of sleep time for your body to rejuvenate and recover completely. Proper rest and recovery will help you focus better and get enough stamina to perform optimally the next day (6).
6. Do Not Over-Practice:
While perseverance and determination to practice are essential in sports, remember not to over-train yourself. If you exercise a lot or practice each and every day, you will be totally drained out of energy and are more prone to injury, affecting your level of stamina considerably. It is vital that you take at least a couple of days off in the span of one week.
7. Be Positive:
Always think positive and take positive steps to reduce mental stress. Mental fatigue and stress can reduce your stamina (7). So, keep self-motivating and be positive and see your stamina and performance improve. How much stamina does a footballer have? Check out the infographic below to learn more about the circuit training method and what to do along the way to ensure you get the best results from this workout.Illustration: StyleCraze Design Team Footballers have really high stamina, strength, and endurance. Can you build stamina in 2 weeks? Yes, consistently engaging in different physical exercises daily can help you build stamina steadily in 2 weeks. Does milk decrease stamina? No, studies suggest that milk may have an impact on endurance and recovery of muscle function (9). Which fruit gives more stamina? Bananas and citrus fruits may help increase physical endurance and reduce fatigue (10), (11). They contain nutrients like carbs, vitamin C, fiber, and potassium that may help regulate digestion and make you feel fuller. They also help reduce free radical production and fatigue and protect the muscles from damage.
Illustration: Effective Ways To Increase Stamina For Football
Discover how to improve stamina and combat fatigue in this empowering video. Explore effective strategies and lifestyle changes to boost endurance and energy levels.
