1. Choose exercises using lots of muscles
Compound movements, such as squats, step-ups, press-ups or pull-ups, all utilise more than one muscle group, therefore will enhance your endurance quicker than isolated movements. Hybrid exercises such as lunges also help to stimulate more muscles. The more muscles you can get working, the more it will challenge your cardiovascular system, which will in turn, improve your stamina.
2.Apply fast-paced, dynamic activities to training
Plyometrics or ‘jump training’ can be integrated into your training session. The combination of stretching and contracting your muscles from jumps, squats or hops is great for increasing stamina as the force and power from these movements builds up your overall strength. Start including exercises like box jumps, burpees, one-leg hops or frog squat jumps into your session to really challenge yourself and improve your stamina.
Water helps fuel all of your muscles and it’s advised to drink before, during and after exercise to boost your energy levels which in turn contributes to building stamina. It may also help to prevent cramp. Being dehydrated can significantly affect your performance. You’ll feel tired more quickly and and struggle to control your temperature as well as usual.
Nutrients like complex carbs, protein, fibre and vitamin C keep you feeling active and energetic for longer, helping you build your stamina and be unstoppable on the pitch. Although it’s said that nutrition and hydration aren’t the most important factors when it comes to stamina, they definitely play a big part in building and improving it.
Some foods that help build stamina include:
Green leafy vegetables (e.g kale, spinach)
Training too much can lead to injury. Make sure you start slowly and build your training up as you begin to feel stronger.It’s also important to give yourself some rest periods, plan a week or so of light training every now and again to allow your body to fully recover.