Increase stamina when playing futsal in these 4 ways

Just played futsal for a while, are you already gasping for breath? Wow, you might lose yourself because you are forced to sit in the audience instead of playing with your teammates. This is a sign that you need special training to increase your stamina when playing futsal. How do you increase your 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 fast in matches. You have to be able to change maneuvers at times and must be able to run at high speed. This is why you may tire faster when playing futsal.

Maintaining body fitness is the key to increasing your stamina and performance in the field. Take it easy, you can copy five special tactics to be more fit and energized when playing futsal. Here are five ways.

1. Run a sprint

Practicing your ability to run sprints can help you avoid getting tired easily if you have to move quickly and quickly on the court. To practice sprints, find a straight running track about 30 meters away. Then, run back and forth as fast as you can.

Try to run seven times (total back and forth fourteen times), with about 25 seconds in between before you run the other way. Keep track of the times you run and use those time standards for your regular practice.

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 vigorously for a few minutes, followed by light intensity exercise.

Start by warming up for fifteen minutes. Then you can choose whether you want to run or ride a bike, for example, but it must be at high intensity or high speed for three minutes. Then continue running or riding the bike slowly, for three minutes. Repeat about three times, then end with a ten-minute cool down.

3. Cardio exercise

In order for your heart to be strong in pumping blood supply throughout the body during playing futsal, you must regularly exercise cardio. You can choose the type of sport that you like. For example running, swimming, jumping rope, or cycling.

4. Maintain a healthy lifestyle

You may tire quickly because your own lifestyle is problematic. For example, you don't move enough so that all your muscles feel stiff Or are you overweight? Smoking can also be the cause of your fatigue when playing futsal.

Now, to increase your exercise stamina you have to live a healthy lifestyle. Make sure you eat with balanced nutrition, drink lots of water, get adequate rest every day, and don't forget to stop smoking right now.

5. Wall sit exercises

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Wall sit exercises will help increase the endurance of the muscles in the thigh and leg area. You will also be able to run longer without getting sore.

The way to do this is quite simple. Stand with your back straight against the wall. Open both legs to shoulder width apart. Then, lower your body and bend your knees as if you were going to sit in a chair. Make sure that the distance between your calves and feet is approximately 30 centimeters from the wall.

Raise and lower your body repeatedly. Each of your knees is at an elbow angle (90 degrees), hold the position for one minute. Then stand up straight again. Later, when you are used to doing wall sit, you can add dumbbells to each hand.

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