Endurance football training

Introduction

Endurance training is an essential part of football training and plays a crucial role in performance on the pitch. This article looks at the importance of endurance training in football, the different methods and approaches, and concrete training examples.

Importance of endurance training in football

Why is endurance training important?

Endurance training improves a player's ability to sustain high intensities over a long period of time. This is very important in football, as a match can last 90 minutes or more and involves various phases of intensity. Good endurance allows players to recover faster, maximize their performance and minimize the risk of injury.

Types of endurance in football

In football, different types of endurance are required:

• Aerobic endurance: This form of endurance is important for overall baseline endurance and allows players to play at moderate intensity for extended periods of time.
• Anaerobic endurance: This form of endurance is crucial for short, intense exertions such as sprints, tackles and explosive movements.
• Speed ​​Endurance: This form of endurance combines the ability to maintain high speeds over a longer period of time and plays an important role in the decisive moments of a game.

Methods of endurance training in football

Permanent method

The endurance method is a continuous load without interruptions and is particularly suitable for improving aerobic endurance. There are different forms of the endurance method:

• Long-term endurance: Running over long distances at low to moderate intensity (e.g. 60 minutes of running at a moderate pace).
• Short-term endurance: running shorter distances at higher intensity (e.g. running for 20 minutes at a faster pace).

Interval method

The interval method involves alternating phases of exertion and recovery and is particularly effective for improving anaerobic endurance and speed endurance. Examples of interval training:

• High-intensity interval training (HIIT): Short, intense periods of exertion (e.g. 30 seconds of sprinting) followed by short recovery periods (e.g. 30 seconds of walking).
• Extensive intervals: Longer periods of exertion at moderate intensity (e.g. 4 minutes of running) followed by recovery periods (e.g. 2 minutes of walking).

Repetition method

The repetition method is similar to the interval method, but differs in that it involves longer recovery periods and a lower number of repetitions. It is often used to improve maximal endurance performance.

Driving game

Fartlek combines different intensities and speeds in a single training session. This method promotes both aerobic and anaerobic endurance and provides variety in training.

Training examples for endurance in football

Aerobic endurance training

Long distance running

• Duration: 45-60 minutes
• Intensity: Low to moderate
• Goal: Improve basic endurance

Tempo runs

• Duration: 30 minutes
• Intensity: Alternating between moderate and high pace
• Goal: Improve aerobic capacity

Anaerobic endurance training

Sprint intervals

• Duration: 20-30 minutes
• Intensity: High (sprints)
• Goal: Improve anaerobic capacity and speed endurance
• Example: 10x 30 seconds sprint, 1 minute break

Shuttle Runs

• Duration: 20 minutes
• Intensity: High (sprints)
• Goal: Improve anaerobic endurance and explosive strength
• Example: 10x 20 meters there and back, 1 minute break

Combination training

Interval runs

• Duration: 30 minutes
• Intensity: High and moderate
• Goal: Improve aerobic and anaerobic endurance
• Example: 4 minutes running, 2 minutes walking, repeat

Driving game

• Duration: 45 minutes
• Intensity: Varies
• Goal: Improve aerobic and anaerobic capacity
• Example: 5 minutes moderate pace, 2 minutes fast pace, 3 minutes slow pace, repeat.

Tips for effective endurance training

Regularity

Regular training is the key to improving endurance. Plan at least three endurance sessions per week.

variation

Vary your training methods to avoid overloading and to train different aspects of endurance.

intensity

Make sure that the intensity of your training takes your current fitness level into account. Intensities that are too high can lead to overtraining and injury.

recreation

Integrate sufficient recovery phases into your training to promote regeneration and optimize training performance.

Nutrition

A balanced diet supports performance and regeneration. Make sure you consume enough carbohydrates, proteins and fluids.

Conclusion

Endurance training is an essential part of football training and makes a decisive contribution to performance on the pitch. By combining different training methods and taking individual needs into account, endurance can be effectively improved. A well-structured training plan that includes both aerobic and anaerobic endurance training is the key to success.

For guided endurance training, you can also attend a private soccer training session with us or take a look at the training plan for soccer players #LevelUpYourGame.