any ideas o how i could imrove my stamina? and also my speed of sprints?
my football team are being promoted this season and the standard is a lot higher

thanks

stamina = long runs. continuous training type stuff. mix in a bit of progression, so build it up each run you go for. probably go for about 2-3 runs a week as well.

as for sprints, all i can recomend is sprinting lol. try saq (speed agility quickness) sessions. like weaving between poles, jumping little hurdles, short sprints, and quick turns.

i strongly reccomend HIIT (High Intensity Interval Training). A mid-distance run comprising of a series of short sprints. Should be performed as close to 100% as you can. This way you will build up your leg strength and simultaneously increase your cardiovascular ability.

SAQ should probably not be used until mid season, the main attribute involved in increasing short sprint speed is leg strength and keeping a stable bodyweight.

Try improving your running technique, practice it until it becomes second nature so when you run you know what you are doing and can stay relaxed. Being relaxed is a big factor in improving sprinting technique.

Swim regularly!

All of the above plus maybe something that I do with my lads.

If its on your own try:

Series of sprints at 90-100%, over 6,12,18,12,6 yards
2 minute rest standing, kicking ball against wall(half volleys/alternate foot)
Repeat x4/5

You could make the last sprints also include a 25 yard one.

This distances are all gauranteed to occur within a game of football - the average length of a football match sprint is between 1 and 4 seconds(quote:Louis van Gaal/Ajax biography)

I have always found that running with the ball is much more enjoyable then running without it. Therefore if you go on long runs with a ball at your feet you are bound to last longer. When running with the ball you concentrate on your touch and control, therefore taking your mind off the actual run and how knackered you are getting. Most people, while running, get knackered quickly because they THINK they are knaackered, and this causes them to stop.
The same applies for sprinting, if you sprint with a ball at your feet then you concentrate on the ball, which in turn improves your touch and control as well as your speed, repetetive sprinting over short distances will improve your speed, no doubt.

Hope This Helps.

cheers every1. its helpin. ive got until september to build my fitness up.