How to Improve My Stamina for Playing Soccer

Soccer is one of the most physically challenging sports, mainly due to the large amount of running required in a 90-minute game. While overall physical fitness factors into a player's ability to maintain energy levels, other areas of focus--such as diet, proper sleep and specialized training--can also help a player improve his stamina while playing soccer.

Instructions

    • 1

      Run hills. This exercise builds leg strength by moving your legs against gravity. Use a hill that is 600 to 1,200 feet long with a nice slope, but not one that is too steep. Run it two to three times a week, adding one or two runs each week as your stamina improves.

    • 2

      Jog. Jogging will burn more calories than merely walking, increases circulation and makes your heart work harder during the activity. Additionally, it tones muscle. Since soccer players are either running or jogging down a field during the course of a game, this activity will directly impact your stamina while playing.

    • 3

      Perform shuttle runs, which increase agility and speed. Place two objects--such as wooden blocks--30 feet apart in a straight line. Beginning at one line, run to the other and pick up the object. Without stopping, return to the starting line and drop the object, picking up the other object. Run back to the other line and repeat. You can gradually increase the distance between the lines.

    • 4

      Eat well, both before and during the game, to avoid running out of fuel. Ingesting 30 to 60 grams of carbohydrates an hour can assist you in maintaining peak energy levels while playing. This can be a combination of sports drinks to aid hydration, as well as high-energy snack foods such as pretzels, cereal, raisins or a bagel.

    • 5

      Drink plenty of fluids during a game to avoid dehydration, which causes fatigue and muscle weakness. If ignored, dehydration can lead to nausea and headache, which will affect performance during a game.

    • 6

      Get plenty of rest. If you are constantly tired before playing a game of soccer, no amount of additional training will improve your stamina.