Hey! We are Jan and Nic from 360Football and in this video we show you how you can improve your stamina as a football/soccer player in just 4 weeks.

Week 1: 3x 45 minutes basic endurance run

Week 2: 3x 45 minutes interval run - 5 minutes warm up and then: 5 minutes fast, 2 minutes slow (repeat 5 times) - followed by 5-10 minutes run out

Week 3: 4 sprints at 80-90% - followed by 2 minutes break (repeat the whole 4 times)

Week 4: 4 sprints at 90-100% - followed by 2 minutes break (repeat 4 times)

You must increase from unit to unit!

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