Building Stamina: 20-Minute Circuit
Stamina is critical for lasting 90 minutes on the field. Start with a 5-minute warm-up of jogging and dynamic stretches. Then, perform a circuit of 4 exercises, 4 minutes each, including sprint intervals (30 seconds sprint, 30 seconds jog), ladder drills for quick footwork, and shuttle runs covering 10, 20, and 30 meters. Finish with hill sprints or resistance band runs for explosive speed. Cool down with 5 minutes of light jogging and static stretching to prevent injuries. Repeat this stamina circuit 3 times a week, gradually increasing intensity. After a month, you’ll notice improved endurance, allowing you to stay competitive throughout the game.