How to Effectively Build Stamina for Soccer Matches

Summary: Stamina is undoubtedly one of the most important assets in your arsenal. Maximize this trait by creating an intense training regimen that’s built to have you last the entirety of the match.

soccer-staminaYou can be the most talented and skilled soccer player on your team, but all of that value diminishes once you start getting winded and can’t even last an entire game. Placing a large bit of emphasis on improving your stamina will help you become a better soccer player and stay in the best shape of your life.

Now, most soccer players tend to overlook their physical conditioning due to the fact that they want to improve their shooting and dribbling skills. After all, stamina isn’t all that flashy. Unfortunately however, without the correct conditioning, you aren’t getting the most out of your abilities.

Here are some ways that you can increase your stamina so you can perform at the highest level each and every game.

Cardiovascular Training

One of the primary ways to help train your stamina and endurance is to perform cardio exercises each and every day. In a game or match, you’re running or jogging the entire time you step out onto that field, so it’s essential that you work on managing how your body copes with getting from point A to point B.

A popular drill many players opt for is practicing endurance sprints. Sprint 100 meters to a designate cone, jog back, then do it again. Continue this until you start getting winded. Over time, you’ll be able to perform more repetitions as your body starts adjusting to the rigors of this workout.

Core Strength

Endurance training helps keep your body prepared for long matches. However, don’t forget about training your core. You’re not only handling the ball with your lower body, but you’re also navigating around the field and possibly shooting the ball in awkward positions. Having a strong core helps keep you balanced while maneuvering and shooting. As you gain stamina, you’ll start to gain core muscles, which will help your overall skill level.


While stretching doesn’t necessarily help increase your stamina, it’s a crucial aspect of your training regimen that shouldn’t be overlooked. There are some players that go straight for their soccer uniforms and hit the field without even thinking twice about stretching.

Without regular stretching, you’ll likely have to start your whole stamina-building process from the start due to an injury or a cramp that’ll put you out of commission for a game or two. Make sure that you get a full stretching routine in before you start any training. Focus on every part of your muscle and don’t be lackadaisical at any time. Just because you’re sitting there and reaching for your calves, doesn’t mean it’s being properly stretched. Additionally, you can opt for training accessories like resistance bands or other related products from specialty stores like Soccer Garage that’ll enhance your training regimen.