This document provides tips for increasing soccer stamina through interval training and reducing lactic acid buildup. It recommends incorporating interval training plans like cardio blasting and sprint pyramids once a week. Steps to reduce lactic acid include warming up, taking adequate rest between sets, staying hydrated, and consuming foods like bananas. The document also advises getting enough sleep, avoiding over-practice, and including hill runs, jogging, and shuttle runs in training.

1. SANCHIT AGARWAL
Social Media Executive
i-sanchit@sportegenie.com

2. Topic
How to Increase your Stamina for Playing Football ?

3. Learn How to Increase Your Soccer Stamina
With These "Easy to Follow" Tips
Soccer stamina is important if you want to stay fit & avoid
injuries.
As a soccer player you need strength to be able to
accelerate, spring and move quickly during a soccer game.
Your stamina levels will therefore be crucial if you want to
perform well on soccer field.

4. Interval Training
Interval Training - Workouts in which you alternate periods of
high-intensity exercise with low-intensity recovery periods
increases fitness and burns more calories over a short period of
time than steady-state cardio.
Interval training is tough, so if you're just starting to work out,
spend a few weeks to a month building your stamina with
cardio workouts before adding interval training to your routine.

5. Interval Training Plans
Add these interval training plans to your gym routine once a
week to burn more calories, build more fitness, and get out of
the gym faster.
1. Cardio Blaster
This is one of the best interval training workouts you can do to improve
fitness. It burns lots of calories in a short amount of time.
How to do it:
•Warm up for 15 minutes.
•Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum
heart rate (should feel like 8.5 or 9 on a scale of 1 to 10). Take 3 minutes
active recovery (you're still moving, but at an easy pace) and repeat the 3
on/3 off pattern 3 to 4 more times.
•Finish with a 10-minute cool down.
Bonus benefit: This workout is like weight training for your heart—it
strengthens your cardiovascular system, which improves your overall health.

6. Interval Training Plans
2. Speed play
Sprinting is great for tightening and toning your
legs, glutes, and core. It increases your muscle power, which
helps you push harder and makes your non-interval training
workouts feel easier so you can challenge yourself and burn
even more calories.
How to do it:
•Warm up for 15 minutes, adding a few 20-second bursts at the
end to prepare for the workout.
•Run, bike, or row for 30 seconds at a nearly all-out effort. Take
3 minutes active recovery and repeat the 30 on/3 off pattern 5
or 6 more times.
•Finish with a 10-minute cool down.
Bonus benefit: Because of its very high intensity, this workout is
very short.

7. Interval Training Plans
3. Cardio-Sprint Pyramid
This adds sprint interval training for a fast and fun workout.
Here, after each burst of hard work, you'll recover for the same
amount of time.
How to do it:
•Warm up for 15 minutes, adding a few 20-second bursts at the
end to prepare for the workout.
•Run, bike, or row: During the work periods, you should have a
rate of perceived exertion (RPE of 8 to 10, followed by 30 seconds
of active recovery.
Build and taper the workout like this:.

8. Interval Training Plans
30 seconds sprint/30 seconds recover
1 minute sprint/1 minute recover
2 minutes sprint/2 minutes recover
4 minutes sprint/4 minutes recover
2 minutes sprint/2 minutes recover
1 minute sprint/1 minute recover
30 seconds sprint/30 seconds recover
•Finish with a 10-minute cool down.
Bonus benefit: This major calorie-burning interval training plan
gives you the best of both worlds—high-octane cardio and
muscle-sculpting sprints.

9. Interval Training
A Football Team During Interval Training

10. How to Reduce Lactic Acid
The feeling of pain comes from lactic acid build up, resulting in a
burning sensation in the muscles. It is a natural reaction by the
body. You can reduce lactic acid during a workout by following
basic steps that can be enhanced by eating certain foods.

11. Steps To Reduce Lactic Acid
Step 1
Complete a total body warm-up routine before every workout. The warm-up helps
prepare the body for exercise, along with reducing lactic acid build up. Use various
light-intensity exercises such as stretches and calisthenics for the warm-up.
Step 2
Increase the number of workouts performed per week. Your body naturally
increases lactic acid tolerance by improving the ability to buffer lactic acid during
the workout.
Step 3
Take an adequate rest between sets. During the rest, your body has the ability to
transport oxygen to the working muscles while removing the lactic acid.
Step 4
Decrease the intensity of the workout while increasing the duration. The majority of
lactic acid is released during short, high-intensity exercises. As a result, performing
an exercise with less resistance for a longer time frame can help reduce lactic acid.

12. Steps To Reduce Lactic Acid
Step 5
Eat bananas or other foods high in potassium and electrolytes. While the
carbohydrates in the bananas help provide energy during the workout, the
potassium helps prevent a build up of lactic acid.
Step 6
Take sodium bicarbonate -- baking soda -- to buffer the acidity of the blood
during the workout. You can mix about 0.3 g of sodium bicarbonate with 12 oz.
of water and drink continuously throughout the workout. The sodium
bicarbonate helps extend muscular endurance by reducing lactic acid.
Step 7
Consume a glutamine supplement during the workout. Glutamine is an amino
acid that plays an essential role in decreasing muscle breakdown and recovery
time that also helps to reduce lactic acid.

13. Steps To Reduce Lactic Acid
Step 8
Stay hydrated during the workout by drinking about 8 to 12 oz. of water
per hour. Proper hydration allows your body to remove the lactic acid
from the muscles during and after the workout

14. Eat Well and Sleep Good
1. Avoid Junk Food.
2. Always chew many times before
swallowing the food to maximize your
nutrients.
3. Try to eat at least 3 big meals per
day combined with 3 small.
4. Avoid commercial energy drinks
and power bars.
5. Try to sleep at least 8 hours.

15. Don't Practice too Much!
1. Keep in mind that it will take you some time to reach a good
stamina level especially if you are new to soccer.
2. Don't rush and practice every day, instead, take a day off and
rest.
3. By taking it easy your muscles will get a chance to recover.

16. How to Increase Your Stamina?
Here are 3 examples on how you can increase your overall
stamina:
1. Hill Running
2. Jogging
3. Shuttle runs
We would recommend you to start first by jogging a
mile, perform 10 hill runs and finish with shuttle runs.

17. Hill Running

18. Jogging

19. Shuttle Running