how to build up my endurance?
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Hi, I'm a personal trainer and fitness coach. The best way to build enduarance is with "interval training". By that I mean, start with a slow walk and increase your speed every 3 minutes. If you were doing a walk run interval it would look like this: warm-up 2.5 mph, 3 minutes, then go to 3.0 for 3 minutes, then 3.5, then 4.0, then 4.5. At the "top" of the interval, do an all out sprint as hard as you can go for 30-60 seconds, then drop back to your second interval speed (in this scenario, 3.0 mph). The speed will vary, of course, and with progress you will start at a higher speed. It is the fastest way to gain speed AND power simultaneously while helping you to develop explosive run and endurance. You would repeat the intervals until you've been working 30 - 45 minutes, then cool down and stretch very well. Deep stretches will speed up your recovery time by allowing blood to flow more freely to the muscles. Also, because this type of training causes muscle damage (necessary for growth) you should consider taking up to 1000 IU of vitamine E after the workout to improve muscle repair. Only do this training every OTHER day. On the days between, you should do easy jogs for "active recovery".
Other Answers:
work out gradually longer and longer soon youll have the endurance of a horse or maybe just a track star i dont know
You really need to go running more then twice a week during the offseason or even in preseason before the preseason practices. The average soccer player over 15 runs 5 miles a game, so make sure you can do about four on your runs and go 4-5 times a week, particularly when your not in season. The first mile is hardest for everybody. You also want to make sure your well hydrated. You want to drink at least 4 liters of water a day. I always performed better when I had a liter of water a few hours before bed the night before the game.
As for getting faster, you need to do some speed training. Simple speed training can be full field sprints, half field sprints, shuttles(setting up 5 cones in a line about 15 feet apart, time yourself, sprint to the first one, and back to the line, then to the second one, back to the line and so on. You can also set up obstacle courses for yourself with cones. http://sportsmedicine.about.com/od/runningworkouts/a/speeddrills.htm
http://www.nestacertified.com/saq.html
Use these sites to start off with, but do some research of your own about what parts of your body are useful in soccer. Your triceps are important for throw ins, I got those worked out by swimming in the off season, resulting in a farther throw then most people i played with. working your stomach is key, because thats where all your power comes from, look up some pilates exercises, exercises with a balance ball, dryland workouts, incorporate them into you workouts once or twice a week. So many of the exercises i would do were adapted from infomercials to the equiptment i had available. Email me for more info, i'd be glad to help. If you're really serious about it here is a link to an ebook that will help
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