| A fitter player and, more importantly, a | | | | see your opponent fading for the final stages |
| fitter team can play at a faster pace for a | | | | of a match and you have reserves to use and |
| longer period of time. The physical condition | | | | enjoy. D'endurance is a necessity which |
| and endurance player is what distinguishes | | | | requires a solid aerobic base so that you |
| the exception professional and part-time | | | | remain active in the rules of the game for a |
| teams, especially when they play in "all or | | | | long period of time. |
| nothing" matches such as the FA Cup where | | | | |
| there is no way for a draw. Endurance | | | | Endurance fitness for soccer players include |
| training in football is only part to obtain | | | | activities such as jogging, hill walking, |
| and keep in shape for the entire season. A | | | | cycling and the shuttle. It requires the |
| player requires the strength to keep the ball | | | | exercise of certain equipment such as |
| and win the match and it means that the | | | | cross-trainers, stair climbers and carpets. |
| player must be able to sprint, accelerate and | | | | Sprint training includes shuttle, the relay |
| move quickly around the field for 90 minutes. | | | | works, and the pattern of |
| | | | sprint-walking-jogging. For the sprint, a |
| The warming is an essential part of injury | | | | strong drive is necessary. The upper body |
| prevention, essential when your star player | | | | should be relaxed. Strength training circuit |
| to earn £ 70000 per week until choose | | | | training and weight lifting. |
| whether to play or is sitting on injuries. To | | | | |
| improve your fitness and agility, starting | | | | You can easily carry out certain activities |
| with five minutes of jogging on the spot, | | | | to improve all of your endurance: |
| followed by a strong knees, heel flicks, | | | | |
| jumping jacks and then five minutes of | | | | • A squat body with • Clean and |
| stretching. You can also make ups press, | | | | press on seven-tenths of their weight above |
| squat thrusts, 'side dumbbell raises with | | | | • Curl six-tenths of their weight |
| bands or resistance, problems d', and dips | | | | • Hop 25 km distance in 10 hops on each |
| happen using disks barbell. Instead of | | | | leg (if you're feeling particularly |
| running at a steady pace, mix with the | | | | masochistic!) • 40 new media |
| routine walking, jogging and sprinting | | | | enterprises in a minute • 40-abdominal |
| randomly. | | | | knees bent in a minute • 40 squat |
| | | | thrusts in one minute • Eight chin |
| You can start by jogging for five minutes, | | | | (men) and three chin (female). |
| then sprint 20 metres, slow jogging for 100 | | | | |
| yards, cruise 200 meters, running back 20 | | | | Endurance is developed by the completion of |
| metres, turn and sprint 30 metres, walk for | | | | cycles of activity to moderate intensity, |
| 50 metres, and again run for 300 yards. When | | | | performed for more than three minutes. The |
| you have finished your training session, | | | | general-endurance performance training has |
| stretch the hamstrings, ears, quads, calves | | | | played an average distance where you carry a |
| and lower back between 20 to 30 seconds to | | | | cool term of 2000-3000 meters at about 70 to |
| let your muscles recover properly. | | | | 75 percent of maximum heart rate. |
| | | | |
| Soccer requires a high level of endurance, | | | | Endurance training also includes a distance |
| what endurance is an essential element of any | | | | events where you must try a cool term of |
| professional football training programme. It | | | | 3000-5000 meters at about 70 to 75 percent of |
| is a great confidence booster when you can | | | | maximum heart rate. |