Table of Contents:
IMPROVE YOUR RUGBY FITNESS
Video taken from the channel: BEAST BRIGADE
How to run faster and boost endurance | Soccer training drill | Nike Academy
Video taken from the channel: FourFourTwo
How Build Stamina | How to run longer | Endurance in soccer football
Video taken from the channel: Will John
Stamina and Endurance Building Workout for a Junior Cricketer.
Video taken from the channel: Cricket Mantra
5 Essential Drills to Improve Your Stamina | Cardiovascular Endurance Training for Football Players
Video taken from the channel: Club Kick
How To Improve Stamina | Essential Fitness Training For Footballers/Soccer Players
Video taken from the channel: 7mlc
How to Improve Stamina in Badminton (Quickly) With These Pro tips
Video taken from the channel: Badminton is Great
The Basic Shuttle Run Drill Set up markers such as cones 25 yards apart. Make sure you are warmed up; consider adding this drill to the end of an easy jog. Sprint from one marker to the other and back. That is one repetition.
Do six repetitions as fast as you can (300 yards total). Time your result.Sprint from one marker to the other and back. That is one repetition.
Do six repetitions as fast as you can (300 yards total). Time your result for the entire six repetitions.Go for runs around your neighborhood, and you may even want to bring the family dog along. Start slow.
Build endurance by starting with a 15-minute run and work your way up to a 30-minute run. Make it fun by changing up the scenery with different trails. And you may want to finish the run with a race to the house.
Play Longer and Harder.To increase your speed endurance, run either 100 meter or 200 meter sprints, where you build up to your top speed and maintain it as long as possible. Do four to six of the sprints in a row, resting two or three minutes between each.Giving yourself just a 20 – 40 second rest between each task will ensure that you build stamina and endurance during the routine. Here are some possible exercises you.
Running at an easy pace builds endurance, promotes proper form, establishes routine and base mileage, and facilitates recovery. This type of run should be your most common, making up about 65-80% of your mileage (the percentage will vary depending your running philosophy).Since Underwood needed to run a 3:30 to reach Boston, he ran his Yasso 800s in 3:30, building up to 10 of them in a single workout, taking a 3:30 recovery jog between the fast 800s.Jump rope to improve your endurance. Improving your running endurance can be as simple as implementing cross training into your workout regimen.
Jumping rope is an effective way to build your running endurance and strengthen the muscles that you use while running without your joints bearing as much impact. While it may feel exhausting at first, consistent jump roping will improve your strengt.The thing is, “people tend to focus on cardio activities like running or cycling,” says Will Torres, a New York-based personal trainer and founder of the personal training studio, Willspace.
Shuttle runs are easily the most common exercise to improve stamina. Basically, they consists on doing a series of quick changes of directions using cones or anything you have to your reach. The image you can see above is a simple exercise in which I run to one side, touch a ball, and then run to the other.
Classical examples include running, swimming and cycling among summer sports, and cross-country skiing or speed skating among winter sports. From a physiological point of view, endurance exercise is typically performed at submaximal intensity, with the main purpose of progressively moving the anaerobic threshold, i.e. the beginning of anaerobic.Consistent training will build your aerobic base, increase your aerobic capacity (which is how much oxygen your muscles can use) and strengthen your muscles. When you begin to add extra runs to your week, they should be easy and slow – speed follows endurance! You should aim for 3 to 4 sessions per week for 30 minutes or more.
Warm up for 15 minutes. Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate (should feel like 8.5 or 9 on a scale of one to 10). Take three minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern three to four more times.
Finish with a 10-minute cooldown.The tempo run is another exercise for how to increase endurance running. They are also called “Lactate Threshold” workouts. To do a tempo run, find a comfortable yet hard pace and hold it for 20 minutes.
Feel free to increase the time as you increase your running stamina. Here’s a short demonstration video on how to do the tempo run.In order to better understand the specificity of training adaptations, we compared the effects of two different anaerobic training regimes on various types of soccer-related exercise performances.
During the last 3 weeks of the competitive season, thirteen young male professional soccer players (age 18.5±1 yr, height 179.5±6.5 cm, body mass 74.3±6.5 kg) reduced the training volume by 20%.
List of related literature:
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| from Skills & Strategies for Coaching Soccer | |
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| from Physiological Tests for Elite Athletes | |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
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| from Training and Racing with a Power Meter, 2nd Ed. | |
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| from Essentials of Youth Fitness | |
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| from Introduction to Kinesiology: Studying Physical Activity | |
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| from NSCA’s Guide to Program Design | |
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| from Growth, Maturation, and Physical Activity | |
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| from Youth Soccer: From Science to Performance | |
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| from Training for Climbing: The Definitive Guide to Improving Your Performance |
94 comments
I need striker training, like for example movement, positioning, and shooting tips
Do u take a break after each rep in the first drill and how long for or do you carry on straight into the next rep?
I’m good at long distance in a match but I’m bad in fitness test
Many coaches around the world think that running long distance will make u better, but it will actually be really bad for football.
Running at one pace for 30-1hr isnt going to benefit u in anyway, because in ur body u have 2 types of muscle fibres which are slow-twitch and fast-twitch and running longer distance will activate slow-twitch which means u will be able it run long distances but be slower than what u usesd to because ur body doesn’t want to carry extra. And not only that u will become weaker aswell.
The best clubs in the world are from England and Spain and players from there train fitness by doing sprints and agillity and they become fit automatically by playing games. Training like them will make u stronger and faster and also fitter.
So the point i am trying to make is that fitness training in football should be short and based on explosive starts, agility, sucide runs and etc, it shouldn’t be long cardio, because it football its all about stopping and starting.
Just did this one, an absolute killer but great to get me ready for when football is back ����
I’m glad I came across your fitness video, I’m really quick with the ball but I lack consistency by implementing your fitness technique to my schedule should see some results, thanks man
He said shuttles and light intensity in the same sentence. I was like wahhh???
Thank you so much for this video!! i dont think ypu understand how much i appreciate this, i start pre season next week so this will help alot
Excellent drills I am going to introduce these into my squash fitness schedule thank you
Thanks for the great drills! I have some tips to supplement this workout.
Drill # 1 Change direction on each set so you don’t always cut on your outside foot
Drill #3 Cut on different feet each time (OP always cuts on his right foot)
Hey Michael, I am 15 years old and I have been doing these 3 drills for about 6 months now. I just wanted to say thank you because you helped me out a lot in the fitness aspect of the game. On the 29th of May 2019 in did the “beep test”, and at that time my score was 11.6 and today on the 18th of July 2019 I did it again and I saw a verrrryyyy big improvement of 3.7 in my “beep test” results. I got 15.1. Thank you soooooo much for helping me out man, keep up the hard work.
Love from Australia ��
Thanks for the upload.
I appreciate your tips and training ideas particularly in relation to fitness, speed and agility.
Just an observation, I notice you are short striding in the initial take off when sprinting, within the first 10 metres.
Not sure if that is just your accustomed technique or whether you believe it is more beneficial as a footballer to be able to change direction quickly or stop?
However if you take a look at sprinters they have more forward lean, a much longer and higher stride and drive though.
Perhaps if you try it you will see and improvement in quickness and top end speed?
Damn Denis Suarez can speak English really well considering he’s mostly lived in Spain��
my coach calls that sprint-jog box the “box of death” and if the seniors on my team don’t pass the ball into the open gate in the fence, then we have to run it. i about died
My soccer team has to do the first drill but with the whole field. Also once we sprint the 4 sides we have to go back down, ex: sprint 3 then sprint 2 then sprint 1.
For the last exercise, how many sets? And between each set/exercise whats the time to rest?
Totally agree fitness is so important those who focus on it will see results
Thanks for a great workout man. Just tried it out this morning & I am worn out. This will definitely help me out on the pitch.
If anyone is wondering if this works or if they should do it, DO IT. When I first started doing this I had exactly a month until tryouts, yesterday I just finished my last day of tryouts and my stamina WAS OFF THE CHARTS. Of course I can get better just like everyone else but I’m happy with my results since I’ve only been doing this for a month around 2-3 times a week. Please please please do this. Thank you 7mlc for being a channel I can always go to to know I’ll get results
I know I’m a bit late but how do I apply this to a treadmill?
This is one of the best training, weight loss and stamina boosting drills I do. Although I tend to use half a football pitch and alternate between sprint, jog and and walking around the side of the pitch. Is there a reason why you do it on a smaller scale and use equal distances?
is it good to train like this everyday? or is it better to rest the next day? just want to avoid injuries
Honestly, I have good skills as a defensive center back, but I’m a bit chubby, more than the other kids. So do you think this could still help my stamina whilst as I slowly try to shed off the excess weight?
Question for you mate: At the end you said do this a few times a week, how many times roughly do you recommend? Currently in off/preseason and about to start fitness training.
Also I like the first drill you did but the one you did in recent video where instead of smaller box you use 1 whole half seems like a better one.
Cheers for any tips you can give��
thank you for the session, really helpful and gave me ideas how to train my fitness!
Sir I am very thin and I think I have 0 stamina and I am from india and I want ready for a 5 km race in one month so please comment legend
How many times a week is it smart to train? I can go every day and do individual and team training but I am afraid of losing muscles because I heard it’s not good to overdo cardio.I’m sorry for bad English.
Will masturbation affect my game? Or will it make me unfit to play football?
Tryouts in less than a month and in getting more nervous����������
where should I train in the winter when I don’t have access to indoor fields
Yo he is MAD funny. Thank You I needed this info for training! ������������
Important thing is that u must be mentally healthy also….when am depressed for example I feel tired even if I train and vice versa.
Cross you’re limits so your body get used to your new higher standards
How much time after food U do this…how much interval… Usually I do early morning
Watch this video for first time but really enjoyed u got sense of humour��
Got The Skills, Got The Sprints, Got The Passing, Got The Vision But Endurace….
I was playing this game for the school and was doing pretty good for myself (by doing good for myself i mean litterally carrying the team) and since i couldnt pass to anybody because i was constantly attacking and my team was just chatting behind my back i had to keep the ball, defend it, attack, dribble, shoot and score all by myself so you can imagine that after 3-4 times doing that i was pretty exhausted, i had given my team a 3-2 lead when the couch sees what happens so he subs me out so all my team had to do was keep the lead and we won the game luckily my friend is an amazing goal keeper and he kept us in the lead, im really trying to improve my stamina so i can last longer in this situations
how many sets for the last exercise? (the third one where you did shuttle runs)
thx in advance-
Thanks for this mate, I was looking for something for my son for his fitness, this is perfect.
Many thanks
Rob
Would you recommend doing this daily/every other day to get fast results? My fitness is my biggest weakness atm. Got the mastro course btw, loving it so far!
Thanks for sharing your experience. Appreciate it. I use it to train my kids for athletics. Thanks.
how long should you resting between each set and also between each exercise?
Hey will John wanted to ask if you played for coach Fatai or if you played at Jccc
Im 10 years old and i lose in every race i do at school not because im slow,but because i get tired. Ill take in all of this info and reply to my own comment saying how it improved my stamena
Are you a fan of MAS of Fes? because i see that you are wearing the training jersey
10 JOW. Woow, very great explanation. I’m footballer and I notice that on match, I feel tired very quick…I have some lack on the resistance, also because I come back not long time ago from an injure…I do these trains to build again my physic assest. Thanks dude!! #checkmyYouTubechannel I will do an update…
@will john I do it and it’s helpful your video is absolutely ri8.
Would running on a treadmill help for stamina? If so, can you please tell me details?
Words to live by, “Pepsi, Coke, Sprite, Mt Dew, they can all give you magical powers so drink as much as possible.”
can someone help me in the 2nd drill because in didn’t understand it
0:00 it becomes louder when you keep listening to it
Wait after it ends then press it again
With headphones
Our coach made us use the entire pitch for the first drill one time
I’m skinny and quick but I just need more stamina to keep the speed!!!
Season starts in 3 weeks! Gonna do this drills 3x a week, grind season!
I use ladders. There are no hills or inclined surfaces in my vicinity. Would that be okay?
How long of a cooldown are you doing if any between the full field drill after 1 set has been completed
Do you take breaks between each set or each drill or both? Like in the first drill do u take breaks between each set or do u take all 3 in one go?
For the last drills how far the cone from each other and how many rep for that? Because I didn’t hear you mention about it. It’s look like you use 5 cone rights? Just want to make sure.
who the hell runs on a treadmill while sitting down on a chair??? it’s impossible!!!!!
Thank you for this! I’ve been struggling lately about performance on court and its because I get tired so easily. I will try these workouts when I can.
Hey Mike! How many cones should we use in the shuttle runs drill? I think you used 3 in the video..?
My type of play is like ousman Dembele and if you watch him, he runs quit a lot, and I do run a lot too but I run out of speed
In my opinion, just getting outside and running is best. And with a soccer ball might be better.
it actually helps your skills ESPECIALLY TOUCH i was fat long ago when became fit my leg movment changed my step over and body feints were way better
Run with ball and contact ball with downstroke jabs only.!
Upsttokes makes ball roll away
You lose control easy.
Downward jabs makes ball always backspin back to you close to feet
Watch Clarence Seedorf!!
Hi I’m in 4 grade did anyone heard of a race were everyone in the school run as munch for 30 minutes I ran 29 I couldn’t even talk or walk I needed someone to help me walk I pushed myself to much
You’re vid have made me a better play. All the way from South Africa ����
Do you do these as a whole session all together or 1 exercise per day for example?
Hey man, I was wondering if speed/ agility training also falls into the category of fitness. In this fitness session, are some of the drills speed and agility work or is it just purely stamina? If not, do you train speed/agility seperetly from stamina?
I was injured for like 5 month and i löst everything. My Speed, my stamina and shoot technique.. I’m an average player now…����
Great video but that music is way too loud lol, balance it with your speaking level.
Hey man just wanna ask in last drill what was the distance between each cone And for how many times we should do these drills?
Quite a late reply but, how long do you rest per rep for each drill?
Me: why so much cookies
Cookie Monster: hey why you steal my cookies ��
I need an answer please mate
I am an intermediate in soccer I am 15 yo now can I become a pro soccer player or i am late???
Please reply ASAP! ��
I have soccer tryouts in about a month and I want to get as fit as I can for soccer tryouts.
Can you help me out?
Great video!
I am lacking confidence on the ball is there a video on how to improve confidence with the ball?
Lol that nutrition part had me in stitches. Great video. New sub x
Can you please show some of the drills to improve stamina in limited space
I use to do that first drill In club but we would do the entire field
How much time to get game fit?? I play soccer and I’m in need of help I’m struggling with conditioning please answer
I’m 27. I only started playing 7v7 2 years a go and I found soccer easy, I’m a natural shooter. But this year I tried moving to 11v11 and dear god the running makes it a lot tougher and I don’t see how people find it fun. Hopefully this helps.
Thank you for making this video, I will be using these drills in my personal, training sessions. ��
So should i run for long distances or not or only speed drills??
Hey bro I’ve been following your instructions this is my workout schedule: ( this is all the time i can take out from my schedule )
5 days at home Ball mastery drills ( about 15-20 mins)
2 days at the park
1.Warm up 5-10 mins
2. Technical work Ball Mastery drills + dribbling drills 20-25 mins
3. Speed and Agility 10 mins
4. Stamina drills x 3 ( ones you suggested above ) 1520 mins
5. cool down 5
I’m playing social futsal and 5 a side league so want to improve my skills and keep my fitness up, what do you reckon?
Have you got updates on any new fitness drill coming up ASAP
I just do full field sprints, Jump squats (weighted), and jog for a good amount of time.
How many times do I do this workout each week? Can you make this your only fitness training workout to do each week more than once a week (I play soccer two days a week) and it will improve your speed and endurance for soccer?
Please dont misunderstood stamina and endurance.
I’ve you have endurance, doesn’t mean you have stamina.
I run 35 minutes of 5 mph with no stopping, but my stamina is not up for a football match.
Love your videos. Just wondering if you have tips for breathing while sprinting. I’m a fast player but it seems after a sprint I’m out of breathe fast. I try to not hold my breath in when I sprint, because so much is going. Is there anything I can do to train my brain to keep breathing and other tips to breathe
The 72 people who disliked this video cannot run even for 10 seconds
You all videos are amazing it helps me to improve a lot thank you from India⚽��
Will John why did u say “some guys” girls also run they can also build stamina…
Then also nice video
Video maker is not good not cover all area how can we learn clearly