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
  • Stamina

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 multiple physiological demands of the sport. With the ability to differentiate intensity with a gradual incline/ decline of resistance or an interval related condition the SKILLMILL™ provides every necessary condition.
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 improve your stamina it is essential to remembers the necessity of both Cardiovascular and Muscular 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: L0-L2
Duration: 10 to 15 min.
Intervals: 1
Target speed: target 8/10 kph
Target HR: 60-70% Max HR
Rest: 2 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: L1
Duration: 1 min.
Intervals: 7
Target speed: Max Speed, with active recovery between 
Target HR:85-95% Maximal speed, 70% active recovery
Rest: 2 min.
Description:Each interval lasts 2 min. 1 minute maximal speed followed 1 minute active recovery (walking)


Exercise:Gradual Resistance Run/ Push
Resistance: L1-L8
Duration: 30 seconds.
Intervals: 8
Insert speed/target speed: Vary depending on resistance level
Target HR:50-85/90% max
Rest: 2 min.
Description:Start at level 1, increase the level every 30 seconds, progressing into a pushing movement when at a higher resisatnce.

Exercise: Jog
Resistance: L0
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. a gradual increase in Heart Rate should occurs.

Exercise: Side shuffle left and right with sprint
Resistance: L4/ L1
Duration: 1 min.
Intervals: 5
Insert speed/target speed: Maximal
Target HR: 80-85% Max HR
Description: Perform a lateral shuffle (using the support beams), then rotate into a maximal effort run, performing 30 seconds of each movement, alternating the leading leg. 1 interval consists of leading with 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