Interval training comprise of sessions where periods of intense work are separated by periods of rest. Sometimes these rest periods consist of the players keeping moving gently. This kind of training enables the player to work harder and with a greater soccer specific focus than is possible with continual training.

Interval training:

• At least 20 - 30 minutes in duration
• Heart rate 70 - 100% of maximum (Maximum = 220 - Age of player )
• Dependant upon age and fitness level, the Work:Rest ratio should be between 1 x work period: 3 x rest periods and 3 x work periods: 1 x rest period
• Frequency - dependant upon age, fitness levels and match commitments 1 - 3 times a week

As the players become fitter and gain greater endurance and stamina, then the coach can increase the the duration, frequency and the Work:Rest ratio.

It is important that the coach adopts a common sense approach to interval training for interval training for endurance and stamina. Take into account the age and fitness levels of the players as well as their match schedule. For younger players consider decreasing the distance they are asked to run, the time spent actively participating in the drill and increasing the time they have for their rest periods. For older fitter players, increase the time and frequency of the interval training and decrease the rest periods.

It is very important that the players complete a suitable warm up, prior to undertaking training for endurance and stamina and cool down correctly afterwards.

Grassrootscoaching.com have designed a number of 3D animated interval training drills that utilise soccer activities to really help to improve a players endurance and stamina, whilst having fun:

• Piggy in the middle
• Fetch the ball
• Fun skills circuit
• High energy running with ball game
• Pressurised man on man defending game
• Quick dribbling and running game

The following are examples of interval training sessions designed using Grassrootscoaching.com Coaches Chalkboard to help improve endurance and stamina in your players:

• Clock endurance give and go
• Fetch endurance exercise
• Interval endurance session with a ball
• Pole endurance drill