IMPROVE YOUR SPEED AND ENDURANCE – 7 TIPS TO MAKE IT HAPPEN

If you want to become a professional footballer, speed and endurance are two pillars of your game. Without them, you won’t catch your opponent, you won’t close down actions, and you won’t be able to dictate the pace of the match. Below are 7 proven tips to help you raise these qualities to a new level – so you can compete with the best.

1. TRAIN INTERVALS – LIKE A FOOTBALLER, NOT A MARATHON RUNNER
   A football match is a series of sprints, stops, changes of direction and pace. Classic long-distance runs won’t prepare you for that. Instead, focus on interval training:
   e.g. 30 seconds sprint / 30 seconds jog x 10 rounds.
   Over time, shorten the breaks and lengthen the sprints. This builds speed endurance – a crucial trait in modern football.

2. ADD RESISTANCE AND NON-RESISTANCE SPRINTS
   Speed is not just about legs – it’s about running technique, hip strength, and reaction time. Train sprints:

• with resistance (e.g. resistance bands, parachutes, hill sprints)

• without resistance (at maximum speed with perfect form)
  Mixing these methods builds explosive power and improves your first step.

3. STRENGTHEN YOUR CORE AND HIPS
   A strong core (abs, back, pelvic area) stabilizes your body in every movement – sprinting, turning, shooting.
   Train regularly:

• planks (with progression)

• dead bugs

• glute bridges

• Russian twists
  Strong hips and core = better running mechanics and less injury risk.

4. WORK ON RUNNING TECHNIQUE
   You don’t run only with your legs – your whole body is involved. Focus on:

• torso lean angle

• arm movement (90° elbows, drive backward)

• stride length and frequency
  Use a coach, mirror, or video to analyze and improve your sprinting form.

5. TRAIN WITH THE BALL UNDER FATIGUE
   This is crucial – because most mistakes in a match happen when you’re tired.
   Practice drills like:

• 20-second sprint + immediate dribbling

• sprint sets + accurate shooting or passing

• rondo after intervals
  Learn technique and decision-making under pressure – it gives you the edge.

6. RECOVERY IS PART OF TRAINING
   No recovery = no progress. Sleep, hydration, stretching, and mobility are not extras – they are foundations.
   Daily, make sure to:

• get 8 hours of sleep

• roll and stretch your legs and hips

• get proper protein and carbs after training
  Without recovery, you’ll only get exhausted – not better.

7. BE CONSISTENT – DON’T LOOK FOR SHORTCUTS
   Improving speed and endurance is a process, not a quick fix. Progress week by week – you don’t need to be the fastest in a month, just faster than you were 30 days ago.
   Track sprint times, heart rate after intervals, and how you feel post-match.
   Only consistency builds champions.

SUMMARY
If you want to play professionally, having "heart for the game" is not enough. You need to be fast, durable, and ready for 90 minutes of high intensity. Train daily, smartly, and with a plan – and your physical condition will become your advantage.

Train like a pro before you become one.