How football drills can help with your endurance levels

Improving endurance is key to any fitness regime, improving performance for the duration of whatever your game, race or discipline may be. For footballers, that means being able to sustain 90 minutes of high energy exercise, while keeping the mind sharp throughout. Having a team that starts to tire towards the end of a game can give the opposition an opportunity to sneak in a few goals.

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There are plenty of methods that can help improve endurance on the football field – here are just three drills to suit different skill levels.

Note: to avoid training injury, it’s important to incorporate your drills into a varied training schedule, preferably supervised by a trainer, as suggested by this fitness and exercise guide.


A good training kit is essential too, and reasonably priced training and Football Kits can be found  from a variety of stockists. Football kits from kitking are available in a number of different styles and colours. The right kit enables players to train more effectively and allow them more freedom of movement.

Around the pitch

More advanced players will want to stretch themselves further, and this last drill helps build endurance at longer distances. Starting at one corner flag, jog one lap of the perimeter of the pitch. On the second lap, run at 70% of your top speed to the half-way line, and jog the rest. On the third lap, run the whole length of the pitch, and then jog the three remaining sides. As your endurance builds over time, your ultimate goal should be to run at speed around the entire perimeter.

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Dribbling and running

Ideal for beginners, this drill regulates your rest periods based on performance. Dribble the ball for half the width of the pitch, leave the ball in the middle, and then run at approximately 80% of your top speed to the opposite touchline, and then back to the ball. Dribble back to the start point. Rest for the same amount of time it took to complete the exercise before repeating.

Pass and header

This intermediate exercise requires two training partners and two balls. Stand midway between the centre spot and the goal line, with one training partner ten yards beyond the centre spot (upon which one ball should be placed) and the other training partner in the goal, holding the second ball. Sprint towards the centre spot and pass the first ball to your first partner. Sprint back towards the goal line, where your second partner will throw the second ball to you for a header. All three partners should rotate roles and repeat.