Multi Sprint Aerobic Training to Gain Endurance in Soccer

Multi Sprint Aerobic Training to Gain Endurance in Soccer

Speak, bolerada! 

This is an exercise focused on gaining aerobic endurance for soccer players that I used in my offseason preparation. It can be done alone or in combination with other exercises depending on the number of sets you choose to do. Also, if you find it interesting you can add ball in some of the changes of direction.

Exercise Instructions:

Place 6 cones 10 meters apart from each other, creating a space of 50 meters. 

1 repetition equals 1 Sprint x 1 Trot x 2 Sprints x 1 Trot x 3 Sprints x 1 Trot x 2 Sprints x 1 Trot x 1 Sprint. 

That day I did 4 sets of 6 reps and rested 2 minutes between each set.

Try to spin as fast as you can and use trots to recover from high-intensity actions.

If you want workouts to increase your stamina during the season, check out our program J90 Endurance 3.0 

Play the 90 minutes Endurance 3.0, it is a fitness program focused on gaining resistance and specifically for soccer players. 

This program was created for you to increase your physical resistance during the season and become that player who maintains a high game intensity during the entire 90 minutes. 

It is important that you know that there are two types of resistance. aerobic and anaerobic endurance. Contrary to the majority belief, soccer is classified as an anaerobic sport. In other words, soccer is a sport that requires the athlete to have the ability to repeat high-intensity movements frequently during a match.

Therefore, in this program you will find exercises that really simulate game situations, without long, boring and inefficient races. at the end of the program, you will have an increase in your vo2 max, lactate threshold and your cardiovascular capacity. In this way, you will become the engine of your team.

The program can be used during the competitive season if you feel the need to work on your endurance specifically, and during your offseason in conjunction with the preseason or trial program (as an extra workout). 

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