How to improve my stamina for soccer?

I can run very fast but i could last only for 5 minutes. my height is 185cms and 69 kgs

How to improve my stamina for soccer?
i am the exact same height but im 71kg. i can only last 5minutes on the soccer field too...


we must be twins





anyway, i want to train for soccer too. wut u shud do is circuit runs or fartlek runs. they condition u well for endurace. but u shud also do weights, this will increase ur basal metabolic rate (cardio exercise doesnt), so doing weights will increase ur fat burning. the main thing is to keep consistent. drink some carb loaded protien shakes because ppl like us need more weight. after u gain a few kgs, then switch to whey protein.





diet is extremely important, avoid saturated fats. make sure u get all ur vitamins and eat lots of carbs and protein.





sleep is important, keep it to a routine, and avoid oversleeping and undersleeping.





stretch as well, this is sooo important (passive stretches twice a day in the morning and night, and dynamin stretches before u train or play soccer)





we are so similar... are u 20 years old and are u black??


if u are, then this is sooo weird





hope this helps
Reply:Okay, so basically you want to improve your cardiac fitness, and if you can only run for 5 minutes then maybe you would like to explore the effects of lactic acid build up in the muscles, a by product of the energy systems. There is lactic acid training where you train your body to become tolerant to the build up of lactate...but what that involves im not too clear on now.


you mmust focus on a variety of ways to increase ur fitness...first of all running, wihc is the obvious one, but change it about, do a fartlek-run, sprint, walk- hill runs, stair climbs and if possible at altitude! gyming it also necessary to maintain muscle mass, and trying high reps of low weights to improve structure rather than bulking up. try having low gi foods before games and avoid foods that contain simple sugars as they will only give u momentary energy.





train, eat and play well.!
Reply:You have to be dedicated at keeping fit! My brother plays professional football in the UK and hes a fitness fanatic. His diet is good, he dont drink or smoke and he goes to the gym nearly everyday! You just have to keep at it and you will see a change! You need to be in the right sleeping pattern too. Late nights are not good for a footballer!