Improve Stamina

Yes never stop moving. Who can run for 90 minutes? This is the key always be up when the ball is up and make the most of it. Want to be great find a way to never lose the ball.

Then you could be playing in the premier league

 

Ok check this stuff out. You don't have flat feet do you? If you think you do go to a foot doctor and see what he suggest to help you.


Fartlek (Speed play) interval training can help.STRENGTH,STAMINA,AGILITY,ENDURANCE, SPEED.It is not done with a ball it takes 4 weeks to complete. I have it listed below give the age and I will post for that age group.
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SpeedJog and sprints. Like the geese team run single file jog in a line. Last player sprints on a whistle to the front. The slalom run is like the geese except more space in betwwen the players running single file. On whistle last player sprints in and out of each player in the line to he is front player then whistle last player to start. That one is very good.Speed also means explosive speed so plyometrics are needed. We all have plenty of stuff post in the past on this. You can use a team mate to run against. He stands in front with both hands on your chest as resistance then you let him go to get that explosive burst of speed. Player can also lean back into a player behind him, and then on a whistle explode into a sprint.Speed also means quickness so the figure 8's and the other things for quickness that I post on a recent post are good for that. Play tag in a small space 1 v 1, tag him he chases you. Can do it with three players one rests while and replaces one on the tag. Every thing is a top speed. Slolom runs is also helps with quickness.Speed also means speed of thought. A good first touch and thought behind the pass. Pass to the receiver an easy ball to control and place it where the receiver would put his first touch. So the position of the defender has to be taken into consideration. Once the dribbler can hold the ball under pressure you can put thought behind the ball in almost any situation.
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StrenghtRequires more then leg strenth. I like two players training each other for this, and use of medicine balls when doing stomach work. Also one player tosses a ball up one player is face down flat on the ground. When the ball is tosses up the down player gets up jumps and heads back to the tosser and get back down like before. The faster the repition the better.Older players carry your partner and sprint 60 yards. Then he gets on your back and sprint back careful to be balanced.
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Stamina and Endurance are the same thing to me as well.Distance running without the ball is part of that. Run a certain time 10/12 minutes keep track of the distance run. Then try to do that distance beating your individual time. Then increase the distance of the run. Run on something other then a track see different surroundings enjoy them. Part of endrance is will power don't think about the work the run. Endurance can be a mental thing think about the score of the game if your behind you get tired fast. Think about support position off the ball and about doing something great with the ball you will get tired less.Good exercise is pass and move. In a small space 2 v 2 with 4 other players on the corners of a square field. Everything at high speed dribbling and make wall passes no goals. Use the corner players and wall pass off them as well. Play a few mintes then the players go to the four coners and the four corner player play. Then after a few mintues change again. Do it 10 times at speed is tiring but stamina you will have.
----------------------AgilityHigh hurdles jump over one and go under the other, etc. Juggle the ball,play soccer tennis no ball is allowed to hit the ground, run and tumble and run. (It is like a shoulder roll and recover- Shoulder hitthe pitch then you tumble back to your feet and repeat.
----------------------------------Interval Training
by Christopher Williams
“Explanation of Training Notes” by David Graham <dgraham@morgan.ucs.mun.ca>CONDITIONING
Conditioning is the most basic element of any athletic success. Without it, athletic success is the result luck. While luck is appreciated, it does unexpectedly go wherever it wants. Therefore, to achieve athletic success, luck must be removed and replaced with skill and execution. Only then will you be in control of the things you can control, at the time you need to control them.

Proper conditioning shall achieve three things. First, is the obvious plus in physical performance late in the game. Second, is that mental functions are quicker and more apt to be correct when not under physical duress. Third, is that most injuries occur as the players fatigue threshold approaches.There should never be a reason for anyone to wonder, if conditioning was a factor. That would suggest a lack of suitable preparation, which should not be allowed! Everyone must participate! For if just one player, for one instant, at a critical time, is not able to keep up, then that team effort shall be lost for always.The “Fartlek Running and Training Program” was developed by a strength and conditioning coach to address the physical requirements of “intervals”, which are found in most team athletics. The idea is that by using a training format which parallels the sport, the benefits of the training are realized more quickly. Quite surprisingly, research that is ongoing today, has shown that with little variation, the same training format works for almost all team sports.FARTLEK RUNNING
The word “fartlek” comes from the Swedish words for “speed play”. Fartlek running and training consists of varying the distance and intensity of the work within the overall training distance that you run. This type of training will be performed in sets of three sessions, during a one week time frame.General Training Guidelines
Stretch properly BEFORE AND AFTER each training session. A light jog is required to warm the muscles before stretching.
When speed runs are included early in the session, then some 1/2 speed runs must be performed first as part of the warmup, to prepare the muscles.Light jogging and stretching after heavy training sessions will rid your legs of waste products (lactic acid). A buildup of lactic acid shall cause a heavy and sluggish feeling in the legs. Light jogging and stretching will relieve that feeling.Always use a watch and time your runs. It is best to keep a training diary of your times etc.It is best to train with one or two other people.

Always take in fluids in moderate levels before, during, and after a training session. Water is fine, or use a sport drink if you prefer (not a soft drink).Make sure that you are playing as well as doing the conditioning program. Work on your passing, first touch with the ball, and shooting. DO NOT ONLY RUN!!!!Explanation of Training Notes
You should not begin interval training of any kind until your aerobic capacity has been established. If your fitness level is not high, you should plan to complete at least 2 weeks of regular aerobic capacity training before attempting fartlek or other interval training. A sample plan for 4 weeks of aerobic capacity training for U15 and above would be the following:
Week 1: Choose a distance you can run comfortably in about 25 min. Run the same distance four times, attempting to reduce your time to between 20 and 22 min by the fourth run. (Don’t worry if your time does not improve every time you run - look for a trend toward improvement!)
Week 2: Choose a distance you can run comfortably in about 30 min. Run the same distance four times, attempting to reduce your time to between 26 and 28 min by the fourth run.
Week 3: Choose a distance you can run comfortably in about 35 min. Run the same distance four times, attempting to reduce your time to between 30 and 33 min by the fourth run.
Week 4: Choose a distance you can run comfortably in about 40 min. Run the same distance four times, attempting to reduce your time to between 35 and 38 min by the fourth run.This training, which is quite short but intense, should be done regardless of whether you have a practice.

Sit-ups should be done in sets; for example, if you see 100 sit-ups (5x20), this means you should do 5 sets of 20 sit-ups, with 20-30 seconds of rest between sets.
Rough distance equivalents in terms of a full-size soccer pitch:
15 m = about 1 stride less than the distance from the goal line to the top of the 18
20 m = centre of the goal to the closer edge (not the top) of the penalty area
50 m = goal line to halfway line
100 m = 1 field length
200 m = 2 field lengths
800 m = 8 field lengths or about 2.5 circuits outside the lines
1 km = about 3 circuits
“Running the lake” = about 3.5 km or a bit less.“Shuttle cones” are a given number of cones or other markers set up a given distance apart. To run this exercise, start from the given distance before the first cone, run to the first cone and then back to the start, then to the second one and back to the start, and so on. So if you see “2 - 4 x 10 shuttle cones, 30 sec rest between”, that means to set up your cones or other markers like this, where ‘S’ is the starting line:
S o o o o
|-- 10 m --|-- 10 m --|-- 10 m --|-- 10 m --|
You would run the shuttles once, then rest for 30 sec, then run them again for a total of 2 sets. If you see “4 - 4 x 15 shuttle cones”, that means to run 4 repetitions with 4 cones set up 15 m apart, and the first one 15 m from the starting line.
“Back sprints” are simply sprints performed running backwards

 

Chicarito352,

Stick to intervals of about 10-12 secs, and try to get as many reps as possible in. Start off by giving yourself a 1:3 ratio of work to rest, and reduce the rest numbers as you get more fit. While distance can be helpful, you will get fit faster by intervals emphasizing your anaerobic energy development system.

 

I will answer that question but first I want to post I gave on a coaching site many years ago on fitness tests. It came up again, but I wanted to show it to you.

A little more on fitness tests. I always did them but I did not compare them
to other players. I compared them with other tests done on the same player
not other players. Even when I coached men I did not compare them. Hey, but
what do I know Arena compares results to other players.

Coaching youth teams I think it is dangerous to compare them with other
players performance. I think the temptation is to great to use it as a basis
for cutting a player before the season starts. I would not recommend that.

Also I would not publish the results for other players to see. These results
should be for your eyes only. I am not even sure that a youth coach should
run these tests. I think the Club should run them to compare the players
performance on later tests for a lot of reasons.

I had a player 27 yrs old try out for a local tournament. I have been using
this tournament to look at new players for my own new team. Played him at his
favorite position a wing mid during the tryout. The tryout took the form of a
long warm-up well over an hour, and a 90 minute game. That is the way the
tournament coach wanted to do it.

He played the second half. After only 25 minutes of play of an all out game
he was spent. Terribly unfit plus he did not have the look of a player. He
looked like me the way I look now

If I judged him from results of a fitness test so long he is gone.

What I did find out about the guy from watching him play the rest of the game
was this. He was in excellent condition mentally. He made sure he got his
arse up the field when the ball was up the field tired or not. Plus he was
very good in the air. He was open to coaching points even though he was
tired. Most players stop thinking when they are very tired. After I pushed
him to get behind the ball when we lost the ball he found a way to push
himself to get behind the ball. Best thing when he was very high pressured he
did not lose the ball he found a way to lay the ball off to a team mate.

I did not like that he was unfit, but I really liked him. I did not think the
coach of the tournament team would want him but surprise he noticed what I
noticed about him and he wanted another look at him. That was five practices
and the first game of the tournament ago. The player is gradually getting
more fit.

I missed their first game of the tournament Sunday, but I called the coach.
Both of his teams won their first game, and this player had a nice overall
game and even scored a goal.

Point of the story is don't judge a player just by a result of a test

 

(I am assuming what you said is accurate, not an exageration.) Make sure you are hydrated before you exercise. Slow your pace. Down to a walk if you can't jog without pain. Drink water. Stretch.

Endurance training is all about your heart rate, not about how fast you are moving. Forget about intervals for now. Spend at least two weeks on aerobic endurance. Then if you can run without cramping try some fartleks (walk, jog, stride to start). If cramping is still a problem do another two weeks of aerobic training.

 

One of the best ways to treat tight calf muscles is to see a sports massage therapist or physical therapist for a deep tissue massage. You should also make sure you're stretching your calves (without pain) and strengthening your calf muscles. Yoga is very beneficial for runners who are experiencing tightness. If you haven't already, go to a running specialty store to make sure you're wearing the right running shoes for your feet. If the pain persists for more than two weeks, make an appointment with a sports doctor

 

Ranova,

I am sorry, but the best way to increase fitness for soccer is by doing anaerobic work. As I mentioned in my post, the rest intervals and intensity can and is increased in progressions. But the aerobic base stuff is from 30 years ago.

 

I think you are making assumptions about the OP that are unwarranted. Did you notice post 7 where he says he cannot run without pain? Intervals always contain a segment of higher intensity effort. I felt comfortable advising him to lower exercise intensity to avoid pain, but I am not going to recomend he train with pain. Pain is completely unnecessary and a warning sign.

I am "from [twice] 30 years ago," but I have within the last year made a point of reading in the strength and conditioning area and the books I respect all still build on an aerobic base. And these books are not 30 years old. We will just have to disagree.

 

Well, in the strength and conditioning world, stuff that is written 4-5 years can be old. For example, today if you asked a exercise physiologist about lactate threshold, he will be at a loss to explain exactly. Scientists now know it is not a "lactate threshold" so to speak, bu a ventilatory threshold, ie a limit of how much oxygen you can get into your body.

 

Chicharito,

If you can't run because of cramping in your calves, try doing other forms of cardio, ie elliptical, exercise bike, rowing machine etc. After warming up for a couple of minutes, start doing the anaerobic interval routine. Perhaps, stretching might help for your calves, but I am not a doctor, so I can't tell you for sure, what will help. Again to improve your stamina focus on the anaerobic system, ie high intensity activity under 12 secs. Soccer is considered an intermittent sport, so you will get faster improvement by training like a sprinter, but repeating the intervals.

 

Exercise physiologists are health professionals that treat patients. Scientists are not coaches. I understand your point, but advances in science do not necessarily impact coaching, and any impact is long term. Coaching like engineering is applied physics. Understanding why something works only matters to scientists. Coaches and engineers only care about what works, not why.

Advances in science that most impact coaching are found in their application in new technology. But that takes time. From stop watches and clip boards to i-phones and e-notebooks. Still cameras to movie cameras to video tape. Better materials for equipment (e.g., pennies, cones, balls and shoes). Computers. Cell phones. All weather fields. The internet. The really high tech tools are limited to a few clubs, so it has not had a significant impact yet. Maybe in 5-10 years. There have been other major impacts outside of tools. What comes to mind is a better understanding of learning, sports nutrition, and dispelling of the misconceptions about the value of olympic lifting (confusion caused by hidden communist block systematic doping of athletes).

Because a scientist discovers a better explanation of how the body works, doesn't change the value of 30 years of experience in discovering what does work, proved through demonstration. The scientist is only providing an explanation for what the coach observes.

 

Ranova,

I agree with the part of your statement around doping and selection of Eastern Bloc athletes as contributing factors to their success, however it is a proven fact that Olympic lifting does assist in improving the rate of force development in the triple extension, not just strength training alone.

I am not going to go into a lengthy conversation with you around applicability of science in coaching, but the whole concept of doing aerobic work as a "base" as long been discarded. If you look at the Tabata training methodology that Elesser is referring to, it was developed by a scientist, so I am not quite sure as to what you mean about the difference between scientists and exercise physiologists. Exercise physiologist is a science afterall. Good coaches try not to do a lot of trial and error nowadays, they taken proven scientific concepts and apply them to get the results. However, they have to understand the "how" to be able to create a program for their athlete. Otherwise, instead of a coach, everyone will get a cookie cutter program. That is not the case in todays performance environment.

Again, because of the frequent refresh of research data around athletic performance and everyone seeking the edge, which might amount to fractions of 1%, it is ludicrous for you to say, it is going to take 5-10 years before something goes from science to use in a practical setting. It is also not sound for this same reason to be dependent on sources which are 20 years, regardless of how logical you think the information contained in it is.

For Chicharito, because he said he difficulty running with tightness in his calves, and not enough stamina, I would recommend a 1:3 work:rest ratio to start. Every week, he can attempt to reduce his rest time, and or add more reps. It all goes back to soccer being an intermittent sport. What difference is it going to make, if he can run for 90 minutes, but cant make an all out sprint for a layoff, because he has done so much aerobic training, his neuromuscular system cant perform at the high level that is needed. As he gets much fitter, Tabata training can be added as a progression.

Just a thought!

 

Is there any problem of runing for 15 minutes in the treadmill at high intensity and speed at the same day of the tabata 4 minutes training but in separated time, for example one in morning and the other at night.

 

Yes, giving around five hours of rest between the two exercises.

 

Okay, before this discussion goes AWOL, lets stick to what the man is asking:

Give 100% at training every time. No cutting corners, no lazyness, no "im problably not going to reach that ball anyway..", give everything. Lost the ball? Try to get it back immedietly with 100% effort. Playing a possession game? Move after each pass, try to be open all the time by moving.

Doing sprint or running work? - Give 100%. I see that alot where i play, that people hold back because they are lazy and have no hunger. They will think like: its only training, no bothering doing 110%.

However, If YOU have the hunger, then you have the will.

Start doing stuff in the gym. Loose fat, gain muscle, core work, hip stability, leg press, squats etc.

Eat properly: ditch the fast-food, hydrate, sleep well.

Find a training buddy, or motivate yourself by any means how: music, youtube videos, etc.

 

Let me add a little bit to the conversation.
I have more of an endurance background (every type of running race up to marathon distance. Triathlon including 2 Ironman finishes)than a soccer background, so take what I say with this in mind.
If you are going to start "running", please follow this advice.
1. Go to a running shoe store and get the proper shoes. (Don't go to the Globo-Sporting Goods Warehouse and pick out the shoes in your favorite color.). Have the store employee watch you run and take his recommendation on the type of shoe you should be in (netural, stability or motion control are the 3 main categories). When he makes the recommendation, try on several pair from each manufacturer. Run on them for a few minutes. You should be able to tell what feels best. This might help your calves. I learned this the hard way.
2. Get proper running socks.
3. Start of slowly. The general rule of thumb for increasing your distance is to add 10% more each week.
4. You are better off (for the most part) running 5 times per week for 2 miles than you are 2 times per week for 5 miles (because ramping up to fast will cause injury).

Soccer experts will probably tell you that you should do more "soccer specific" training than you should just running. IE - Train for the sport that you are playing. Soccer requires a lot of starts/sprints/stops/direction changes.