Improve Your Endurance!
Endurance is the ability to exercise continuously for extended periods without tiring or fatiguing. It’s a big part of soccer, among other types of fitness, as games eventually become 90+ minutes long!
1) Heart improves the ability to pump oxygenated blood to muscles
2) Faster recovery after training and games
3) Better focus during games, which can help with decision-making
4) Out-run opponents again and again as the game goes on
How to Increase Endurance:
Interval training! This involves performing repeated exercises at set distances or times. It helps the body move at faster speeds by training the nervous system to react more quickly, the heart’s effectiveness at pumping more blood, and the cell’s metabolism. Training the cell’s metabolism increases capillaries in muscles (which leads to increased blood flow), trains muscles to work more efficiently, and prevents damage to cells)!
Four Main Components to Interval Training:
1) Distance: distance or time of the exercise interval
2) Repetitions: number of times the exercise is repeated
3) Intensity: the exercise speed
4) Rest: amount of time between exercises
Things to Consider:
1) Children shouldn’t practice intervals more than three days per week. This type of training can be exhausting and easily lead to injury.
2) Base the volume (reps and/or distance) and intensity of the workout on child’s capacity to recover. If they are overly tired training three days per week, then cut back to one or two days per week.
3) If the child feels good, try increasing the workout intensity or volume and see what happens.
4) The best way to start an endurance interval training program is to start slowly and progress conservatively.
Endurance Interval Training for Soccer:
In order to increase endurance for sustained efforts that occur in the game, increase the interval distance. This concept is a good base for interval training.