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5 exercises to improve endurance in football
Endurance not only determines the physical performance of footballers. It directly impacts decision-making, the effectiveness of transitions, and the ability to maintain intensity during key moments of the match. That’s why improving endurance in football through specific exercises is essential in the work of fitness coaches at professional clubs.
FSI Training · @fsitraining_
16 April 2025 |
5 minutes
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Here are five key exercises that, when properly applied, help increase endurance in football. All of them can be part of a training plan tailored to the team’s goals, the stage of the season, and each player’s individual profile.
1. Shuttle Runs
A classic among endurance exercises in football, it consists of repeatedly running between marked points and changing direction at maximum speed. It involves short distances to mimic the effort-recovery dynamics of real gameplay.
How to do it
Mark lines at 10, 20, and 30 meters. The player first runs to the 10-meter line and back, then to the 20-meter line and back, and finally to the 30-meter line and back. Rest for 30 seconds. Complete between 4 and 6 sets depending on the team’s level.
Benefits
It develops anaerobic endurance, improves recovery capacity between efforts, and trains changes of pace and direction, which are common in real match situations.
2. Fartlek training
An exercise to improve endurance in football that alternates between easy and intense paces. In physical training, it allows working both aerobic and anaerobic endurance in a single session.
How to do it
Combine continuous running segments with others of higher intensity for your team’s training.
For example: 1 minute at medium pace, 30 seconds at maximum speed, 2 minutes easy. This sequence can be repeated for 20-25 minutes.
Do you know the ball fartlek variant? It is one of the most used speed exercises in football training routines.
Benefits
Improves tolerance to prolonged effort, optimizes active recovery, and prepares each footballer for the intensity peaks typical of real match play.
3. Uphill sprints
In this exercise to improve physical endurance in football, uphill sprinting enhances leg strength-endurance and anaerobic power.
How to do it
Find a hill or incline about 20–30 meters long.
Sprint uphill at maximum intensity and walk back down to recover.
Beneficios
Aumenta la capacidad de mantener esfuerzos máximos repetidos, mejora la fuerza de impulso y prepara al equipo para acciones explosivas durante el partido.
Benefits
Increases the ability to sustain repeated maximal efforts, improves propulsion strength, and prepares the team for explosive actions during the match.
4. Small-Sided Games
Play small-sided games, with fewer players per team, designed to increase physical load and effort intensity.
How to do it
Organize 3 vs 3 or 4 vs 4 matches on surfaces between 20×20 and 30×30 meters. In this drill to build endurance in football, you can add constraints (limited touches, pressing zones, etc.) to increase the level of demand.
Benefits
They increase football-specific endurance, improve decision-making under fatigue, and allow players to train intensity without disconnecting from real-game situations.
5. Endurance Circuits
The sequence of physical work stations (strength, speed, coordination, endurance) is essential when performing endurance exercises in football. You can plan their execution with short rests or no rest at all.
How to do it
Example: hurdles, short sprint, high knees, burpees, change of direction, resistance bands with ankle weights.
Work for 30 seconds at each station with 15 seconds of rest. Complete between 3 and 5 rounds.
Benefits
It allows the development of general and specific endurance, simulates continuous effort load with explosive actions, and improves tolerance to accumulated effort.
From theory to the field: the role of the fitness coach
Knowing endurance exercises in football is only the first step. What really matters is understanding how to apply them within a professional training plan: when to use them, with what objective, and at what point in the season.
For those exercises to have an impact on performance, it’s essential to understand how to develop explosive strength, improve recovery capacity, and sustain intensity throughout the entire match. And that can only be achieved through specialized training and on-field experience.
If you want to take the leap and work in high-level coaching staffs, you need training that meets the real challenges of professional football. The Football Fitness Coach Master’s Program from FSI Training provides you with the tools, methodology, and insights from experienced professionals. Everything you need to design effective training plans, based on evidence and adapted to elite football—with guaranteed internships in professional clubs around the world.
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¿Cuánto gana un preparador físico de fútbol profesional?
The work of a physical trainer in professional football is key to optimizing players’ performance and preventing injuries. If you are considering making this your profession, it is natural to wonder how much a professional football physical trainer earns.
February 13, 2024 |
5 minutes
This guide will help you understand the factors that determine the salary of a professional football fitness coach and the different wages depending on the most prestigious leagues worldwide.
Factors that influence how much a football fitness coach earns
The salary of a football fitness coach varies depending on many factors. Among the main ones are:
– Experience and track record. Professionals who have worked in elite clubs or accompanied teams in international competitions are more likely to receive attractive salary offers. Additionally, having worked with high-level footballers and demonstrating results in terms of performance and injury prevention can be key to securing a better salary as a football fitness coach.
— Location and league. Economic differences between football leagues and markets are significant. Some competitions have higher revenues and can offer better salary conditions to coaching staff and professionals working within them.
For example, in leagues such as the Premier League, LaLiga, or the Bundesliga—where broadcasting rights and sponsorships are worth millions—fitness coaches tend to earn higher salaries. In contrast, in leagues with less international exposure, wages may be more modest, even at the first-division level.
— Certifications and education. Holding specialized degrees in sports science, sports rehabilitation, and applied physiology for professional football can be decisive when aiming to work as part of a coaching staff. Additionally, certifications endorsed by elite clubs—such as ours—enhance credibility and improve the positioning of fitness coaches in the job market.
— Network of contacts. In the world of football, building relationships is strategic. Many professional opportunities arise through recommendations and connections within the industry. Staying in touch with other fitness coaches, physiotherapists, players, and technical staff increases the chances of receiving offers from more prestigious teams.
— Football category and divisions. Within professional football, salary also depends on the category (men’s, women’s, youth, cadet, or junior) and the division in which the team competes. In top leagues, the salary gap between first and second division can be significant, which is why many fitness coaches aim to establish themselves at the highest level of competition.
— The club. The club’s financial capacity is a key factor. Even within the same league, budgets vary greatly between teams. Participation in national and international tournaments, the organizational structure, and the level of investment can make a significant difference in the salary of fitness coaches.
How much does a first division football fitness coach earn? \ [Updated 2025]
First division football is the most sought-after destination for those pursuing a solid career in elite football fitness coaching. Here, we review the salary differences for football fitness coaches in some of the most prestigious leagues worldwide:
Spain
In LaLiga, fitness coaches for first division clubs can earn between 50,000 and 150,000 euros annually. In elite teams like Real Madrid or FC Barcelona, salaries can be significantly higher, especially for those who have worked at the club for years and strengthened their position.
England
The Premier League is the league with the highest salaries in the world, and this applies not only to football players. In top-level teams, the salary of a football fitness coach can exceed 200,000 euros per year, especially if they have a long-term contract and a well-established career in European competitions.
Italy
In Serie A, fitness coaches’ salaries vary depending on the club, but generally range between 60,000 and 120,000 euros per year for mid-table teams. However, at clubs participating in the Champions League, salaries can be higher.
Germany
The Bundesliga is another top European league with competitive salaries. At renowned clubs like Bayern Munich, fitness coaches’ salaries can exceed 150,000 euros per year, while at teams with smaller budgets, the figures hover around 80,000 euros annually.
Becoming a professional football fitness coach is a path that requires education, experience, and a well-defined strategy to access the best opportunities. Salary conditions depend on professional experience and the ability to stand out in a highly competitive field.
If you want to develop your career in professional football and work in the first division, having specialized training is key. At FSI Training, our Master’s in physical training for football provides the specialized education that elite football demands, along with practical experience in clubs worldwide.
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Stay informed about everything happening in the FSI Training ecosystem by subscribing to our newsletter and following us on social media.
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FSI Training
Editorial team at FSI Training
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