How to Build Soccer Endurance

The average professional soccer player travels between five and 7.5 miles each game, with 36 percent jogging, 24 percent walking, 20 percent coursing, 11 percent sprinting, 7 percent pacing backwards and 2 percent moving with the ball, according to Sports Fitness Advisor. Soccer demands its starting players to perform for 90 minutes per game. Not only will training your aerobic system improve your endurance, so will training your muscles, which are strained when you kick the ball and during battles.

Instructions

    • 1

      Jog for at least three miles, five days per week. Rotate between light jogging for 10 minutes, then running for five minutes, and then back to jogging and so on.

    • 2

      Sprint back and forth until you can't physically do anymore. Run for about 30 yards and then stop and return immediately to your starting point and continue. You want to push yourself out of your comfort zone, but stop working out before you pass out.

    • 3

      Rotate your routine by jogging forwards at first, then run backwards on the way back. Switch to crossing your feet over the front of your body and then over the back. Rotate between forward, back, and crossing runs.

    • 4

      Do sit-ups until you can't do anymore. Soccer requires a lot of core strength and the tougher your core is, the less strained you will be during games.

    • 5

      Lighten the intensity of your workout routine if you find that you are more tired than usual. Your body needs to have time to rest, though you shouldn't rest for more than two days per week.