How to Improve the Stamina of Your Players

Football has become increasingly demanding on players at all levels of the game, with teams who are fitter and stronger often having the edge over their opponents. So, just how can coaches ensure that their players are able to put in 100% throughout the 90 minutes.

When two equally matched teams in terms of skill take to the pitch, it is likely to be the stamina of the players involved which ultimately determines who comes out on top. While players must work hard to ensure that they stay on top of their game in this area, there are some tried and tested methods that can be used in order to aid development when it comes to stamina.  



 Introduce Specific Exercises


There is no substitute for hard work wen it comes to increasing stamina, meaning that coaches can introduce the following exercises into their training sessions:



  1. Cardiovascular exercises – Whether it be running, swimming or skipping, such exercises are perfect for boosting the stamina of players. Around 30 minutes each day will improve aerobic capacity significantly.
  2. Circuit training – Building muscle also aids stamina, meaning that weight-based exercise including sit-ups and push-ups are excellent for footballers too.
  3. Plyometric exercises – While this may seem like a tedious task to many, plyometric exercises such as box jumps and burpees can also significantly enhance stamina.





All of the hard work on the pitch and in the gym goes to waste if a players diet is not up to scratch, meaning that coaches should encourage their players to consume healthy foods, staying away from high-calorie items. Players should focus upon a mixture of proteins and carbohydrates, with shakes and bars being perfect for those who struggle to find the time during the working day.



Take Pride


The feeling of having an extra 10% to give at the end of a football match is an excellent one for any player, whilst it will also be advantageous to the team overall. As a result, coaches should encourage players to do their own training, including a range of activities.



  1. Sprints – Players generally complete a large amount of short distance sprints during a match, however improving speed in this area can be trained in a number of different ways. Whether it be box-to-box sprints or shorter sprint drills, such exercises will prepare the body well for matches in the future.
  2. Fartlek training – This form of exercise is when players are moving constantly for a certain period of time without altering their speed. Whether it be running on a treadmill or cycling, this will also provide additional energy.
  3. Ball-based exercises – Of course, the ultimate goal for players is to be able to perform all of the skills required during a football match to the best of their ability until the very last whistle, so introducing a ball into stamina training is also important.



Rest Periods


It is impossible to be constantly active and still perform to the best of our ability or withstand from suffering injury, so it is important that your players take the required amount of rest periods between training sessions and matches. Such periods will allow the body to recover and reenergise, ready for players to give 100% next time around.





Something that many amateur players are likely to be guilty of is not taking on board enough water, meaning that they are often dehydrated. Dehydration will ultimately lead to a lack of energy, negatively effecting stamina in the process. As a result, ensure that players always have fluids on hand during both training sessions and matches in order to aid their performance and recovery.


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