Endurance training

Endurance of a soccer player

youth soccer endurance training
Youth soccer endurance training

A soccer professional playing in the Dutch Eredivisie league can run an average of 10 to 12 kilometres in a match. In children’s and youth soccer or at the amateurs the average distance is of course lower. This does not alter the fact that football is an endurance sport.  Especially in the preparation for the new soccer season, you can train the basic stamina of a player. If you focus on the endurance of your players and team during the preparation, you might just be able to take that extra step and get ahead of your opponent. It is also wise and advisable to regularly include running training/condition training in your normal training.

Diversity is key

When training endurance, the standard condition exercises should be alternated with exercise forms that include a ball or competition element. This prevents the exercises from becoming monotonous for the players. Good examples of exercises that can be alternated or used as a game element are the soccerexercises Zigzag passing lanes drill or the soccerexercises Condition run drill.

Of course, you can also alternate the endurance exercises with other exercises such as passing drills during training. You can also find these soccer exercises on our YouTube channel.

Soccer endurance training
Soccer endurance training

If you just want to do a running/endurance workout it is important to use different running forms to prevent it from becoming monotonous. It is also important to use running forms that are also used in a soccer game, such as sideways running, long sprints, short sprints or the run-up for a header or run-up for shooting at goal. You should also train on how to drive the ball up the pitch during endurance training.  

Tip: If you use a ball during endurance training or running training you will improve the player’s ball sense and coordination in addition to endurance.

When looking at the load on a player, the rule is that the intensity can be quite high over a short distance, but if you agree on a long distance you should train at a lower intensity. The most important thing is that during endurance training you always look at the player as an individual, not to push him too hard, but also not to push him too lightly.


The location of the running training/endurance training can also provide promotions in results. And can also determine the motivation of the players. Of course, you don’t always have to stay on the soccer field or training ground. The turf of the soccer field has a springy effect on your joints. This makes it an excellent training ground. If you leave the training field and go into the woods, the unevenness of the paths, bumps and obstacles put extra strain on the players. This often improves the concentration and coordination of a player. 

But it is important to always look at what is best for the players. After all, you want to prevent injuries.

Are you curious after reading our article and want to use exercises for your endurance training take a look at our YouTube channel and train with the best exercises completely free!