KICK OFF Training

Football requires a blend of sprinting, jogging, and quick directional changes. To improve stamina, incorporate interval training into your routine. For example, sprint for 20 seconds, jog for 40 seconds, and repeat this cycle 8-10 times. Over time, increase the sprint duration to 30 seconds while reducing the jogging phase to 30 seconds.

Long-distance running is another effective way to build endurance. Aim for 5-8 kilometers at a moderate pace, 2-3 times a week. To keep things football-specific, introduce shuttle runs: set up two markers 20 meters apart and sprint between them for 1 minute, rest for 30 seconds, and repeat 6-8 times. This mimics the stop-start nature of a match. Additionally, work on agility by incorporating ladder drills or quick directional changes around cones.