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Football endurance training is important, as it allows players to maintain a high level of strength, agility, flexibility, and quickness. Having stamina can help you to have a more competitive advantage. 

Building stamina is more than practicing football endurance drills, but it is also changing your mentality and understanding your body. Your body needs proper nutrition, sleep, and oxygen in order for you to give it your all and build your endurance. 

How to Improve Stamina in Football: 5 Methods

Stamina is important for football players because it helps them become capable of performing at their best. Strengthening stamina involves a lot of acceleration, deceleration, sprinting, changing directions, and jogging for recovery. 

Whether you are a full back or you are one of the goalkeepers, improving your stamina should always be a priority. You can improve your stamina in football by practicing these five training methods.

1. Stop and Go Football Drills

Stop and go endurance drills are one of the best high intensity workouts to add to your training program for football, as they are exactly what you do during a game of football. When practicing stop and go football drills, you combine sprinting and jogging for about 30 to 45 minutes. 

The stop and go running workout for football helps your body to adapt to running constantly during a game. Stop and go endurance drills also help prevent injury by exercising your core and lower body muscles.

To practice a stop and go drill, you must alternate between jogging and sprinting and warm up your muscles before starting. 

Begin sprinting at maximal effort from the corner flag to the halfway line. Then, decelerate to half effort to the other corner flag.

Slow down and jog around the goal line. Once you are at the end of the goal line, spring back at full force back to the halfway line. Then, decelerate again and slow down to a recovery jog. You can practice reps for this training session for up to 45 minutes.

2. Shuttle Runs

Shuttle runs are a simple exercise to help improve stamina andget better at football. You will need to practice quick changes of directions using cones.

To practice shuttle runs, set up two cones across from each other, at least 40 yards apart. Run to one cone, touch it, and run back to the other cone. See how many times you can touch the cone in 30 seconds. 

To make the shuttle runs more challenging, you can add a third or fourth cone to the mix and practice different adaptations. You can also have a friend from your football team pass a ball to you each time you get to a cone. While high speed shuttle runs are simple, they can be a fun and creative way to help you build stamina. 

3. Get Proper Sleep and Nutrition

While football conditioning is important, getting the right amount of sleep and nutrition helps to fuel your body. When your body has enough fuel, you will naturally perform better.

To help build your stamina, start eating more meals that consist of rice, protein, beans, and salads, around two to three hours before you practice elite football. 

Eating healthier can make a significant difference when trying to have more stamina. You will feel less tired when you feed your body nutritious foods and get enough sleep each night. 

4. Planks

Planks help to strengthen your core muscles, specifically the abdomen, pelvis, hips, and lower back. Strengthening these muscles are essential to help improve your stamina, balance, and stability. 

Planks challenge all of your core muscles to work together, and can be combined with other stamina building endurance exercises. When practicing planks, you can add bridges, supermans, Russian twists, and flutter kicks to make the exercise even more effective.

5. Breathe Correctly

It is important for your body to receive as much oxygen as possible. The way you breathe can play a huge role in improving your stamina. 

The proper breathing technique involved inhaling through the nose and exhaling through the mouth. Properly breathing not only can help improve stamina, but it can help you recover quicker when you are tired, allowing you to get faster at football.

Why is Speed Endurance Important in Football? 

Football endurance training is important, as it helps your body give its maximal effort for longer periods of time. Without endurance, you will have a difficult time focusing on the game, dribbling, and sprinting and will become fatigued. 

What Position Requires the Most Stamina in Football? 

While all positions in football require stamina, the full back position requires the most stamina. As a full back, you are constantly running up and down the field and are contributing to the attack, but your main purpose is to defend. Stamina is needed for this position due to the constant running and sprinting during football fitness training. 

Aerobic vs Anaerobic Exercises 

Both aerobic and anaerobic exercises can help you build stamina. Before practicing these exercises, it is beneficial to understand how they differ.

Aerobic Exercise

Aerobic fitness requires oxygen. When we are not exercising, we produce energy through a process calledcellular respiration, where oxygen is used to produce energy for our muscles. Aerobic endurance  exercises allow us to exercise for an extended period without becoming fatigued. 

Aerobic exercises are also known as cardio workouts. Some common aerobic cardiovascular exercises include running, swimming, walking, or hiking. These exercises improve stamina because we do the exercise for a long period of time. 

Anaerobic Exercise

Anaerobic exercise are opposite of aerobic, as it means without air. Anaerobic exercises are physically demanding exercises that cause you to feel out of breath quickly, such as strength training or sprinting. 

You should ot practice anaerobic exercises for extended periods. An aerobic exercise that becomes too intense is considered anaerobic. 

Life Hacks to Improve Stamina

When learning how to increase stamina for football, there are some life hacks you can follow. 


Staying hydrated and drinking enough water will help you to maintain your concentration and performance for football. When learning how to build stamina for football, drinking plenty of water is a great way to start. 

Hydration prevents excessive elevations in heart rate and body temperature, keeping your body calm, even when working hard. In addition, hydration delays fatigue and can help prevent injuries associated with dehydration. 

Workout Your Glutes

Glutes are one of the most important muscles in your lower limb. They give us the ability to change direction, make quick cuts, and sprint. 

When you have stronger glutes, you have a better running technique, more stability, and can better practice endurance training for football. During a game, a good tip to follow is to tense your glutes when you are tired, as it can provide an instant boost in running. 

Train in Altitude

If you have the ability to do so, practice football endurance training or football finishing drills in a place with great altitude. This can make playing a game at sea level easy, since your body will become used to working harder in a high altitude. 

Altitude football training sessions cause an increase in hemoglobin, the molecules that bring oxygen to your muscles. When you compete at sea level, your body will be more efficient in transporting oxygen to your muscles.

What Are the Best Endurance Fitness Drills for Football?

There are many endurance drills to choose from when learning how to improve stamina for football to improve your fitness level. These drills will help you to step out of your comfort zone and better practice football endurance training, especially during the off-season. 

  • Shuttle runs
  • Stop and go drills
  • Stairs workout for stamina and speed
  • Speed hill sprints
  • Dribble and run
  • Planks
  • Jogging
  • Aerobic and anaerobic exercises
  • Push ups
  • Plyometric exercises, such as burpees or squatting

Final Thoughts

Practicing football endurance drills is a great way to help build stamina. Having greater stamina can help you to sustain your best physical and mental effort for a prolonged period during a football game.

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