course modules

stamina training

Endurance Training

Endurance training is essential for soccer, requiring a solid aerobic base -
in order to repeat short, explosive bouts of activity over prolonged periods.
Soccer demands a high level of stamina, so endurance training must form an integral part of your training plan. It can be a great confidence booster when your competitors, even your team mates, start fading and you have reserves to spare.

The term "endurance" is often used interchangeably with "speed", "strength", "aerobic" and "anaerobic" and so on.

This section of the site provides you with information and conditioning tools to build your aerobic endurance specifically.

So what exactly is aerobic endurance and how should you train for it?

It is the ability of the aerobic systems to produce a certain level of work or exercise for a prolonged period of time. More importantly the efficiency and conditioning of your aerobic system is what determines the level of aerobic endurance you can sustain.

The purpose of aerobic endurance training is to...

• Improve the heart and cardiovascular system so blood (and oxygen) can be delivered around the body more efficiently.
• Increase the body's ability to utilize oxygen.
• Increase the body's ability to recover from heavy bouts of intense exercise.

So what are the limiting factors in a players level of cardio-respiratory endurance and more importantly, can endurance training overcome them? Your performance in endurance activities is affected by 3 major factors...

1. VO2max
VO2max is simply the maximum amount of oxygen the body can take in and utilize. Imagine your VO2max as your "aerobic potential".
Endurance training won't increase VO2max significantly for trained players, but don't let that dishearten you.

2. Anaerobic or Lactate Threshold
If VO2max is your aerobic potential your lactate threshold determines how much of that potential you are tapping. The good news is specific types of endurance training can significantly increase your lactate threshold.

3. Locomotion Velocity
Two players may have precisely the same VO2max and lactate threshold. Yet one player may be able to run at, say 16kmph when he hits VO2max compared to the other player who only manages 15kmph. What is the difference? Amongst other things it's likely to be running economy and efficiency.

Soccer players can improve their performance significantly if their endurance training helps to improve their movement economy.

Endurance training encompasses quite a big area. For example, to get the best our of your training it's useful to understand what your VO2max is, how your Lactate threshold impacts your performance and how to measure exercise intensity.

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Endurance in Soccer

Several studies into the physiological demands of soccer have shown that outfield players can travel up to 13 km or 8 miles during a 90-minute game (see the chart below).

A soccer fitness program should be built around developing a good aerobic base. Just as we gauge maximal strength with a one repetition maximum lift, there is also a measure for maximal aerobic power - or aerobic endurance...

It's called VO_2max and is simply the most amount of oxygen you can consume per minute relative to your bodyweight.

Elite endurance athletes like cross-country skiers and Tour de France competitors have VO_2max values as high as 85mL.kg.min. To give you a frame of reference, VO_2max is about 40mL.kg.min in males and 30mL.kg.min in females for the average population.

How do soccer players fair? Have a look at the table below.
 

Compared to the average population then, soccer players unsurprisingly have excellent endurance capacity.

You can estimate your own VO_2max with a simple soccer fitness test like a 12-minute run.

 

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Course Contributor Phil Davies