How to Improve your Football Stamina and Last a Full 90 Minutes

How to Improve your Football Stamina and Last a Full 90 Minutes

Stamina is essential for the physical and mental aspects of football. Good stamina has multiple health benefits like it reduces the heart rate, maintaining blood pressure, and removing unnecessary toxins from your body.

If you are an athletic person who loves sports, having great stamina is extremely important; poor stamina means poor performance in the game. Irrespective of any sports you play, a football match for 90 minutes, three sets on tennis court, or even dance show, they require adequate levels of fitness.

Kind of Muscles Fibres that Contribute to Endurance

We have two types of muscle fibres in the body that play a vital role in building stamina. Type II is termed slow-twitch fibres; they don’t respond quickly compared to Type I, which can function for an extended period.

However, it is not possible to change the ratio of the fast and slow types of muscle fibres. But we can make these fibres work more effectively to improve stamina. This can only be possible when you exercise enough and consume a good nutritional diet.

Eating a balanced diet and drinking plenty of water is essential. Otherwise, you may get tired quickly. If you don't recharge your energy quickly, then you are at a loss and may faint or fail to last until the final whistle.

Multiple Ways to Enhance Football Fitness

We have multiple ways and tips to help increase your level of fitness. Here we have listed down some valuable ways to increase stamina:

Complete both cardio and strength-based training sessions

Football matches are long, 90 minutes games which can be physically challenging if performing at a high level. To stay competitive for the full game, you need to be completing strength and some cardio sessions in between matches.

Strength can be developed through resistance training sessions that will increase the metabolism rate and also develop your stamina.

You can implement warm-up exercises like squats and lunges, which will provide more increased blood flow to muscles to your legs, which can be beneficial during sprinting and fast-paced bursts.


Concentrate on full body workouts

Compound exercises utilise more than one muscle group. These include squats, step-ups, press-ups and pull-ups. All these exercises will promote endurance power if done within a high rep range.

Not everyone enjoys resistance training, so if that sounds like you, you can try other forms of exercise. this includes exercises from other disciplines like swimming, biking, jogging, and much more. Swimming is excellent for aerobic exercise, which increases muscle strength, flexibility, and stamina and helps during 90 minutes. It’s also non-impact which helps to avoid overtraining and joint damage.


Go for Quick-paced, Static, and Dynamic Activities for Training

Fast-paced, explosive exercises are a great help to build stamina and energy at the same time. Once you dive into such a sort of exercise, you will see the difference in speed.

To further increase stamina, plyometrics training sessions can be incorporated. The blend of stretching and contracting the muscles from the jumps and hops is beneficial for increasing the force and overall power in the body. Make sure you include box jumps, burpees, and frog squats jump training sessions to challenge your stamina further.


Stretching is a Must Before a Football Match

Stretching is very important to improve stamina as it helps to shape the skeletal muscle fibres and energises and strengthens the growth of the body. Many people lack and forget to stretch, which is core to muscle strength and stamina.

It is imperative to stretch your body after warm-up exercises and workouts. Research-based study says that you should stretch your muscles on off days when you are just resting. This saves you from injuries.  

There are multiple types of stretches classified based on your workout, and these are static and dynamic. The word static means that you don’t move, the stretches are performed without any movement, and the other is dynamic. They are concerned with movement. Both are very important and help in stretching and building stamina but make sure you select the right type based on your workout and sporting activity. Soccer player essay, go for dynamic stretches.


Football grip socks offer


Forget the old Routine. Keep Changing

After a certain period, your body will be familiar with routines you have been following for weeks, but now it's time to switch it. It would be best if you switch your way once in a while so the muscle is not overused.

When we talk about soccer, during the soccer match, you compete for 90 minutes consecutively. Your body is trained for running but will soon get bored and tired, so switching your muscles to different training and activities like swimming and cycling is essential. This will make your body respond differently and better and will not make you tired soon.


Keep Yourself Hydrated

Working hard, training sessions or intense workouts is quite challenging, but the result is worthwhile; however, one factor is mainly neglected. Many people and trainers forget to stay hydrated and drink significantly less water, which is not good. 

During the workout, you lose functional fluid from your body. It is a must to stay hydrated. This will help in building good stamina.

Water is an essential element that can save a life. It helps to fuel your energy and can also save you from inevitable cramps so it is recommended to carry Grippy water bottles. Although soccer matches are tough and long, so if you don't drink water, your performance will be affected, and the temperature will also be out of control. SO drink a lot of water to win the match.


A Good Balanced Diet

A good and nutritious diet is compulsory after intense training and workouts. Many people hire nutritious food to control their eating order so that the athlete's lifespan improves.

Multiple sources include carbs, proteins, fibers, and vitamin c. These types can help you achieve significant stamina and excellent strength.

Staying hydrated and eating a well-balanced diet are essential. Diet and healthy water play a vital role in building and improving stamina. Many meals can help with it, like Oatmeal, Green leafy vegetables (e.g kale, spinach), Bananas, Chia Seeds, Fish, Chicken, Eggs, Red grapes, Quinoa, etc., help in achieving good stamina.


Recovery is Vital

For Soccer, games that concentrate on endurance, your body needs to be habitual from daily runs and sprints; therefore, if you are a soccer player, reducing the rest time during the training session can improve your stamina. The rest time varies from sport to sport, just like rugby players need enough rest, for rest is crucial.

During the general training sessions, it is recommended to take a rest of 30-90 minutes between each set, but if you are looking forward to improving stamina, reduce the rest time up to 10-25 seconds, the short you take the break, the better the cardiovascular system.


Try to Push Yourself

If you are a soccer player, your goal is probably to play till the end, utterly active throughout the match. You have to challenge yourself at each stage; if you think running at the same speed and time is valuable, it is not. Every day you have to challenge yourself and gradually increase the workout load. Don't make your cardiovascular system comfortable, and keep changing. 

Push yourself to the maximum. It can be one round of pool or a lap of the pitch. The more goals you set, the better your stamina will be.


Having Some Patience and Rest

Building up stamina takes time. You need to keep patience and don't overload your body during the initial periods of your workouts. If you train hard and challenge yourself too much initially, there will be a great chance that your body will be subjected to severe injuries. Be slow and steady. With time, you can modify your workout time.

After an intense workout, you need to give yourself some rest and a good nap to relax your body and muscles to have energy for the next day. 

It is recommended to have 7-8 hours of sleep for adults to stay focused and energised for the next day. Maintaining these habits will ultimately increase your energy level within a short period.


Football is a game that requires stamina to compete for 90 minutes. This game requires great stamina, and if you don't have the stamina you will probably be the person that will let your team down. So to avoid such situations and to improve stamina and gain strength, follow the guide to gain endurance. Not just stamina. Make sure you get enough sleep and a proper diet. Then only you successfully improve your stamina.

Another hack to lasting longer, avoiding injury and keep pushing until the final whistle is by wearing football grip socks. Now it seems like they might not make much difference, but every step you take, every jump you make and every touch of the ball is helped by the extra control and grip the socks provide. If you add each of these up throughout the 90 minutes, it's easier to understand how they can help you going right to the end. Even into +15 minutes of added time because of a dodgy VAR decision... but the less we say about that the better!

You can claim an extra pair when ordering 3 today by selecting the colours you want below and getting 3 pairs for just £20.


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Thanks, this really helps me.


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