Football matches last 90 minutes, requiring sustained stamina. Incorporate long-distance running or cycling into your routine to build aerobic endurance. Combine this with high-intensity interval training (HIIT), alternating between sprints and jogging. For example, sprint for 30 seconds, jog for 1 minute, and repeat for 20 minutes.
Circuit training is also effective: include exercises like burpees, mountain climbers, and jumping jacks to simulate the stop-and-go nature of football. Endurance training ensures you can maintain high performance throughout the entire match.
Muscles Targeted: Cardiovascular system, quadriceps, hamstrings, calves, and core.
