Contents:
- Medical Video: How to run longer | How to increase stamina and endurance | How to run properly | Soccer Football
- How to increase stamina when playing futsal
- 1. Run the sprint
- 2. Interval training
- 3. Cardio exercise
- 4. Maintain a healthy lifestyle
- 5. Wall sit exercises
Medical Video: How to run longer | How to increase stamina and endurance | How to run properly | Soccer Football
Just playing futsal for a while, have you been panting tired? Wow, you might lose yourself because you were forced to sit in the audience instead of playing with your teammates. This is a sign that you need special training to increase stamina when playing futsal. How do you increase stamina so you don't get tired easily? Check out the following tips!
How to increase stamina when playing futsal
Because the futsal field is smaller than an ordinary soccer field, you are also required to be more agile, agile, and faster in matches. You must be able to change the maneuver at any time and must be able to run at high speed. This is why you might get tired faster when playing futsal.
Maintaining body fitness is the key to increasing your stamina and performance in the field. Take it easy, you can cheat on five special tricks to be better and more energetic when playing futsal. Here are five ways.
1. Run the sprint
Training your ability to run a sprint can help you not get tired easily if you have to move swiftly and quickly in the field. To practice sprints, look for a straight running track with a distance of about 30 meters. Then, run back and forth as quickly as possible.
Try to run seven times (total back and forth fourteen times), with a pause of about 25 seconds before you run in the opposite direction. Record the time you ran and use the standard time to practice the routine.
2. Interval training
Interval training is very useful for increasing stamina. The reason is, your body will be trained to adjust the intensity of physical activity that keeps changing. Interval training does require you to exercise with heavy intensity for several minutes, followed by light intensity exercise.
Start by warming up for fifteen minutes. Then you can choose to run or ride a bicycle, for example, but it must be of high intensity or speed for three minutes. Then continue with running or riding the bicycle slowly, for three minutes. Repeat until about three times, then finish with cooling for ten minutes.
3. Cardio exercise
In order for your heart to strongly pump blood supply throughout the body while playing futsal, you must routinely cardio exercise. You can choose the type of exercise you like. For example running, swimming, jumping rope, or cycling.
4. Maintain a healthy lifestyle
You may get tired quickly because your own lifestyle is problematic. Suppose you are not moving so that all the muscles of the body feel stiff. Or are you overweight? Smoking can also be the reason you are easily tired when playing futsal.
Well, to increase your stamina to exercise you must live a healthy lifestyle. Make sure you eat with balanced nutrition, drink lots of water, get enough rest every day, and don't forget to stop smoking right now.
5. Wall sit exercises
Wall sit exercises will help increase the resilience of the muscles in the thigh and leg area. You will also be able to run longer without stiffness.
The way to do it is quite simple. Stand with your back straight against the wall. Open both feet until shoulder width apart. Then, lower your body and bend your knees as if you want to sit in a chair. Make sure the distance between your calf and your feet is about 30 centimeters from the wall.
Lift and lower your body repeatedly. Each of your knees forms an elbow angle (90 degrees), holding that position for one minute. Then stand up straight again. Later when you get used to doing wall sits, you can add dumbbells to each hand.
