SKILLMILL™: Developing Stamina in Soccer Players

Due to the diverse demands of Soccer, it is essential that all athletes are equipped with the appropriate training regime, and develop the necessary qualities to enhance physiological performance.
There are multiple aspects to consider when improving the physiological aspects of soccer performance:

  • Speed
  • Agility
  • Strength
  • Power
  • Cardiovascular & Muscular Endurance

One of the most essential aspects being stamina. Combining both cardiovascular and muscular endurance, having a greater level of stamina will aid in the ability to perform more efficiently in a competitive environment.

With the use of TechnoGym’s new SKILLMILL™ all soccer players will be able to develop the necessary demands to enhance performance output. With the ability to differentiate intensity with a gradual incline/ decline or an interval related condition the SKILLMILL™ provides every necessary aspect.
Having good stamina within soccer allows the performers to execute a unique skill set with a greater ability due to the correlation it has with reduced rates of fatigue.

When training to enhance stamina it is essential to remembers the necessity of both Cardiovascular and Resistance endurance, with a sports specific approach. The exercises below demonstrate the ability to use the SKILLMILL™ for stamina development in soccer performance.

Exercise: Jog
Resistance: L4-L5
Duration: 10 to 15 min.
Intervals: 1
Insert speed/target speed: target 8/10 kph
Target HR: 60-70% Max HR
Rest: 2-3 min.
Description: maintain a consistent speed at a regulated level, perform for a minimum of 15 minutes, gradual progression in Heart Rate should occurs.


Exercise: Intermittent sprints
Resistance: L8-L3/L5
Duration: 1 min.
Intervals: 7
Insert speed/target speed:Insert
Target HR:85-95% Maximal speed 70% active recovery
Rest:5-7 min.
Description:Each interval lasts 2 min. 1 minute maximal speed at a higher level (L8) 1 minute active recovery at a lower level (L3-L5)


Exercise:Gradual Resistance Runs
Resistance: L1-L8
Duration: 2.5 min.
Intervals: 8
Insert speed/target speed:Target 12 kph
Target HR:50-85/90% max
Rest:5-7 min.
Description:Start at level 1, increase the level each 2.5 minutes, maintain consistent speed as levels progress

Exercise:Jog
Resistance: L4
Duration:10 min.
Intervals:1
Insert speed/target speed:8/10 kph
Description: maintain a consistent speed at a regulated level,perform for 10 minutes as a recovery process, gradual progression in Heart Rate should occurs.

Exercise: Side shuffle left and right plus sprint
Resistance: L6
Duration: 1 min.
Intervals: 5
Insert speed/target speed: Insert
Target HR: 80-85% Max HR
Description: Perform a lateral shuffle (using the support beams), rotate into a maximal effort run, 30 seconds each, alternating the leading leg. 1 interval consists of leading both legs once and two sprints.

Exercise: Jog
Resistance: L0
Duration: 3 min.
Intervals: 1
Insert speed/target speed: free
Target HR: 50-60%
Description: cool down