How to not get tired when playing soccer

Do You Get Easily Tired While Playing, We Have Solutions

  • October 8, 2018
  • Kameswari Kovvali

Fatigue is a natural part of the game. So, the aim should be to enjoy your game.

Physical fatigue is when your body doesn’t answer, when you lose the confidence to win.

Fatigue can be both physical and mental. 

No matter, if you are an amateur or a pro, getting tired will affect your performance and effectiveness. Any sport you play requires physical fitness which inculcates body balance, responsiveness, quickness and most important of all stamina.

The best way to find out the reason behind is to observe how you get tired rather than when you get tired. Focus on which moves or which part of the play tires your body.

1. Warm up

As a sportsperson, both warming up and cooling down after your match is quintessential. A warm-up before the game helps your body prep for the match.  

All you require is a 10-minute warm-up session to build up stamina and a 5-minute warm-down session for your body to regain all the energy lost after the match.

And a cooldown helps you recover from the tough game. This also helps you build up your stamina. 

2. Psychological endurance

When we talk about stamina, it can be physical stamina or physical strength and mental stamina or psychological endurance. The solution is to avoid a game where your confidence is low.

You will have to spar slowly to learn comfortably.

In other terms, don’t get into the deep water before you have started learning how to swim.

So, when you get into a game, don’t focus on saving energy instead spend energy to play. Your mind is going to be weary thinking about saving energy during the play.

Play effectively and for a beginner, pay attention to playing smart rather than conservatively or toned-down.

3. Diet

Diet plays a big role for any person on Earth, let alone an athlete. You ought to watch what you eat. Ensure that you eat 2-3 before you sleep at night. Go for a brisk walk after meals. 20 minutes after a meal, go for walks.

Sip hot water early in the morning or during the day. This will improve your digestion and metabolism which in turn help you build stamina.

Protein is the key – boiled eggs, pulses.

Consider eating good fat like dark chocolate, flax seeds. A 5 –meal routine will help you with your metabolism as well. Eat in small portions.

Watch your sodium intake since you lose sodium so much of it while sweating. And the deficiency in sodium might lead you to dizziness and lightheadedness.

Most of all, avoid quick fixes like caffeine or energy drinks (contain sugar). Take in carbs (pasta, brown bread) to have a steady stream of energy.

4. Breathing practices/ Mouth breathing

Always consider breathing during a game. Breathing practices are necessary for the body to intake oxygen. When you breathe, the oxygen is converted into energy.

Players usually get tired due to oxygen deficiency. The fix is to avoid playing harder than your breath. Your cardiovascular endurance is your body’s breathing capacity.

Establish a breathing rhythm and learn this technique – Inhale and then hold your breath for 8 seconds. Then exhale slowly. Repeat this 2-4 times.

While running, it is advisable that you breathe with your mouth. Mouth breathing helps bring a lot more amount of oxygen than your nose.

Try cardio exercises (jumping rope) and endurance workouts. Doing more cardio increases the oxygen intake of your body.

5. Practice

The most essential element of this process is “Practice”. Even world-class players stress on this. Your body once used to the time of practice, the rigorous amount of playing sessions will help you cope with the bodily stress.

A player with more practice can play longer without getting tired.

Or else, you will feel your muscles getting tired and sore faster. Learn the right technique of the game while practising.

Build a strong core body.  Consider doing sit-ups rather than push-ups. Work out on your core strength 2-3 times a week. Since all your power is generated by the core, the limbs are connected to it.


Getting tired is a part of the game but getting tired during a game is half the excitement.



Related Topics
  • Diet
  • Mental Health
Kameswari Kovvali

A Drifter for now, free thinking and observant. An animal lover especially my pets.I believe in honesty. I'm detail oriented which can be annoying at times.

Play Soccer Without Getting Tired Easily! ○ 2023

Soccer is a demanding game, both physically and mentally. You’re on the move for a full 90 minutes, which means you’ll need great physical conditioning.

That’s not all, you’ll be making decisions and solving problems throughout a game as well.

This combination is tiring, but we’ve got some tips for playing soccer without getting tired.

Some key points we’ll cover today are:

  • Physical preparation
  • Mental preparation
  • Exercise and diet

You’ll want to work on your stamina to play soccer without getting tired. Stamina is the ability to go through prolonged physical and mental effort.

So, good stamina is a key factor for a demanding game like soccer.

Let’s look at 5 ways to improve stamina for soccer:

  1. Targeted exercises
  2. Game time
  3. Mental preparation
  4. Diet and hydration
  5. Warm-up

If you work on these 5 areas, you’ll be prepared to play soccer without getting tired. Please note these areas aren’t listed in order of importance. We think all 5 are equally important.

1. Targeted exercises

Jogging long distances might be suitable for building overall stamina, but we want a better way to build soccer stamina.

Think about how you move on the soccer field during a game. You’re jogging, sprinting, turning, jumping, etc.

  • These movements are more varied than just jogging.

So, you’ll want to do exercises that mimic your movement on the soccer field. Once your body becomes familiar with such movements, your stamina for soccer will improve.

Think about it this way. If you jog at a steady pace for 1 hour, your body will get familiar with that activity. It’ll become good at it.

Short Sprints

But then if you play soccer, you’ll be doing a completely different activity level. Jogging at a steady pace won’t fully prepare you for those short sprints and other movements during a game.

Now, that’s not to say that jogging isn’t good. It’s just not the optimum exercise for soccer. Those soccer movements will tire you quickly if your body isn’t familiar with them.

So, targeted exercises for soccer are the best way to improve your stamina for playing games.

To get an idea of targeted exercises, check out the video below:

2. Game time

If you play soccer, you’ve likely heard the term game fitness. This means getting enough game time to play at the best possible level for 90 minutes.

Think about when a player hasn’t played soccer for a while. Maybe they’re coming back from injury. The coach will likely start them off with 20 minutes of game time, then build them up to the full 90 minutes.

That gives the player game time and allows them to build game fitness. So, to improve your stamina for soccer, you’ll want to get game time.


Training with targeted exercises is a great way to build stamina. But nothing beats playing an actual game to prepare your body for the physical demands of soccer.

  • Of course, all these things should be done together for the best results.

Along with your training, you’ll want to get as much game time as possible. That’ll set you up for success.

Game time not only builds your physical stamina, but it also builds your mental stamina. Let’s take a closer look at mental preparation now.

3. Mental preparation

As well as physical preparation, it would be best to have mental preparation for soccer to improve your stamina. Think of soccer as decision-making and problem-solving in a physically demanding environment.

You need to use your brain to make decisions and solve problems. Using your brain also burns energy and affects stamina.

So, you’ll want to train your brain for soccer, just like you train your body. An excellent way to do this is to train smart. That involves focusing on decision-making and problem-solving during your training sessions.

Know What To Expect

To work on mental preparation, it’s good to simulate real-game situations while training. This will get you familiar with different situations on the soccer field.

If you’re mentally prepared for different situations, you won’t have to think as much during a game. It’s about making your decisions second nature.

  • You can do things on the soccer field without thinking about them consciously.

Preparing mentally in training helps you make decisions and solve problems without using too much energy to think about them. This means your stamina will improve because your brain isn’t working as hard to make decisions.

Of course, playing a game is a more intense version of that. So, game time is vital for mental preparation as well.

Watch this video for tips on mental preparation (it’s pretty long):


Diet and hydration

Diet and hydration are important for everyone. But they’re especially important for a physically and mentally demanding game like soccer.

You want to feed your body with the best fuel to help improve your stamina.

  • Try to eat 3-4 hours before a game. It’ll give you time to digest your meal.

Playing soccer on a full stomach isn’t comfortable and can lead to cramps. Also, digesting food takes energy, affecting your stamina during a game.

Food Balance

You’ll want to get the right balance of carbohydrates, fats, and proteins in your diet. The ideal soccer player’s diet is 60% carbohydrate, 25% fat, and 15% protein.

Cristiano Ronaldo follows a strict diet that’s helped him stay at an extraordinary level for many years. For carbohydrates, he prefers fresh, whole-grain bread and pasta. He also eats plenty of fruits and vegetables.

Avocado is a healthy source of fat, so it’s a good choice for soccer players.

Ronaldo’s main source of protein is fish and eggs, with an occasional steak. And he supplements his protein with protein shakes.

He stays away from sugary drinks, preferring water instead. Check out this famous clip from Euro 2020 to see for yourself:

It’s super important to stay hydrated for soccer, so follow Ronaldo’s example and drink plenty of water.

Soccer players should drink