How to improve my endurance for soccer

Football is one of the most physically demanding sports, mainly because they have to run a lot for a 90-minute match. Although overall fitness factors influence a player’s ability to maintain energy levels, other areas of focus, such as diet, sleep and specialized training, can also help improve endurance for soccer.

Upload steep streets: This exercise builds strong legs to move against gravity. Spread on a street in 180-365 meters long with a good slope, but try not too steep. Jogs two to three times per week, adding more runs each week as you improve your endurance.

endurance for soccer

Jogs: Jogging burns more calories than just walking, increases circulation and makes your heart work harder during activity. In addition, tones muscles. As football players run or jog on a field during the course of a game, this activity will have a direct impact on your strength as you play.

Make regular, short runs, and that will increase your agility and speed. Place two objects like wooden blocks in a straight line separated by 9 meters each other. Start on one line, calls the other and takes the object. Without stopping, returns to the start line and drop the object, raising the following. Quickly run to the other line and repeat. Can gradually increase the distance between the lines.

Eat healthy before and during the match, to avoid running out of fuel. Ingesting 30-60 grams of carbohydrate per hour can help you maintain the highest energy levels while playing. This can be a combination of sports drinks to help hydration, as well as high-energy snacks such as crackers, cereal, raisins or donut.

Drink plenty of fluids during a game to avoid dehydration, which causes fatigue and muscle weakness. If ignored, it can cause nausea and headache, which may affect your performance during a match.

Get enough rest. If you’re constantly tired before playing a football game, no training allows you to improve your endurance.

News Reporter