Soccer: Training, Nutrition, and Strategy for 90 Minutes

How do you last 90 minutes in soccer?

To last 90 minutes in soccer, you must develop a robust physiological foundation combining elite aerobic and anaerobic endurance, sport-specific strength and power, alongside meticulous nutritional and hydration strategies, smart recovery practices, and intelligent in-game pacing.

Understanding the Physiological Demands of Soccer

Soccer is an intermittent sport characterized by a constant fluctuation between low-intensity activities (walking, jogging) and high-intensity bursts (sprinting, jumping, tackling, rapid changes of direction). A typical 90-minute match can see players cover 8-12 km, with a significant portion of that distance performed at high speeds.

• Energy Systems: The body relies on all three energy systems:

  • Aerobic System: Dominant for overall duration, providing energy for steady-state activities and recovery between high-intensity efforts. It's crucial for delaying fatigue.
  • Anaerobic Lactic System (Glycolytic): Fuels sustained high-intensity runs, repeated sprints, and periods of high work rate, leading to lactate accumulation.
  • Anaerobic Alactic System (ATP-PCr): Powers explosive, short-duration efforts like sprints, jumps, and shots.

• Muscle Groups: The lower body (quadriceps, hamstrings, glutes, calves) bears the primary load, but the core and upper body are vital for stability, balance, shielding, and throwing.

• Fatigue Mechanisms: Fatigue in soccer is multi-factorial, stemming from glycogen depletion, accumulation of metabolic byproducts (e.g., lactate, hydrogen ions), neural fatigue, and muscle damage.

Optimizing Aerobic Endurance

A strong aerobic base is the bedrock for lasting 90 minutes, enabling faster recovery between high-intensity efforts and reducing overall fatigue.

• Long Slow Distance (LSD) Training: Incorporate runs of 45-90 minutes at a moderate, conversational pace (60-70% of Max Heart Rate). This builds capillary density and mitochondrial efficiency, improving the body's ability to utilize oxygen.
• Tempo Runs: Sustained runs at a challenging but sub-maximal pace (75-85% of Max Heart Rate) for 20-40 minutes. This improves lactate threshold, allowing you to sustain higher intensities for longer.
• High-Intensity Interval Training (HIIT): Mimics the stop-and-go nature of soccer and is highly effective for improving VO2 max and aerobic power. Examples include:
  • Short Intervals: 15-30 seconds of maximal effort followed by 30-60 seconds of rest/active recovery, repeated 10-20 times.
  • Long Intervals: 2-4 minutes at 90-95% Max Heart Rate, followed by equal rest, repeated 4-6 times.
• Small-Sided Games (SSGs): Playing 3v3, 4v4, or 5v5 on smaller fields. These drills integrate technical skills with physiological demands, improving sport-specific endurance and decision-making under fatigue.

Developing Anaerobic Capacity and Repeated Sprint Ability

The ability to repeatedly perform high-intensity actions with minimal decline is crucial for soccer performance.

• Repeated Sprint Ability (RSA) Drills: Focus on performing multiple maximal sprints (e.g., 10-40 meters) with very short recovery periods (e.g., 10-30 seconds). This trains the alactic system and improves recovery between sprints.
• Anaerobic Glycolytic Training: Involves sustained high-intensity efforts (e.g., 30-90 seconds) that push the anaerobic threshold, improving the body's tolerance to lactate accumulation and ability to clear it. Examples include shuttle runs or circuit training with minimal rest.
• Plyometric Training: Develops explosive power and elasticity, crucial for acceleration, jumping, and rapid changes of direction. Examples include box jumps, broad jumps, and hurdle hops.

Strength and Power for Durability

Strength training is not just for power but also for injury prevention and durability over 90 minutes.

• Whole-Body Strength: Focus on compound movements that work multiple muscle groups:
  • Lower Body: Squats, deadlifts (conventional or Romanian), lunges, step-ups, glute bridges.
  • Upper Body: Push-ups, rows, overhead presses for force production and injury resilience in tackles.
  • Core: Planks, Russian twists, leg raises for stability and efficient force transfer.
• Explosive Power: Incorporate exercises that train the rate of force development:
  • Olympic Lifts: Cleans, snatches (for advanced athletes).
  • Medicine Ball Throws: Rotational throws, overhead slams.
• Injury Prevention Focus: Emphasize eccentric strength (e.g., slow lowering phase of squats) to improve hamstring and quadriceps resilience during deceleration and sprinting. Include single-leg exercises to address imbalances.

Nutrition and Hydration Strategies

Fueling your body correctly before, during, and after play is paramount for sustained performance.

• Pre-Game Fuel: Consume a high-carbohydrate, moderate-protein, low-fat meal 3-4 hours before kick-off to top up glycogen stores. Examples include pasta, rice, potatoes with lean protein.
• During-Game Fuel: For sustained energy, consider consuming easily digestible carbohydrates (e.g., sports gels, carbohydrate drinks) at half-time or during breaks, especially if you experience mid-game fatigue.
• Hydration:
  • Before: Drink 500-600ml of water or a sports drink 2-3 hours pre-game, and another 200-300ml 10-20 minutes before.
  • During: Aim for 150-250ml every 15-20 minutes, using a sports drink with electrolytes if playing in hot conditions or if you are a heavy sweater.
  • After: Replenish fluids based on body weight loss (e.g., 1.5 liters per kg lost).
• Post-Game Recovery Nutrition: Within 30-60 minutes post-match, consume a combination of carbohydrates and protein (e.g., 3:1 or 4:1 ratio) to replenish glycogen and repair muscle tissue. Chocolate milk is an excellent option.
• Overall Diet: Maintain a balanced diet rich in whole foods, lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables to ensure adequate micronutrient intake.

Recovery and Regeneration

Effective recovery allows your body to adapt to training stress and perform optimally.

• Active Recovery: Light activities like walking, cycling, or swimming post-training/game help flush out metabolic byproducts and promote blood flow.
• Sleep: Prioritize 7-9 hours of quality sleep per night. This is when the majority of physiological repair and adaptation occurs.
• Myofascial Release & Stretching: Use foam rollers, massage balls, and static stretching to improve flexibility, reduce muscle soreness, and maintain range of motion.
• Cold/Hot Therapy: Ice baths or contrast showers can aid in reducing inflammation and promoting recovery, though evidence for their efficacy varies.

Strategic Play and Pacing

Beyond physical conditioning, smart play can significantly impact your ability to last 90 minutes.

• Game Intelligence: Understand your role, anticipate play, and make efficient movements. Good positioning can save unnecessary sprints.
• Pacing: Avoid going "all out" in the first 15 minutes. Distribute your energy wisely throughout the game, knowing when to conserve and when to explode.
• Efficient Movement: Learn to run with purpose. Avoid chasing the ball aimlessly. Use tactical walking or jogging when appropriate.
• Breathing Techniques: Practice diaphragmatic breathing to improve oxygen intake and efficiency, especially during high-intensity periods.

Putting It All Together: A Holistic Approach

Lasting 90 minutes in soccer is not about one single factor but a synergistic combination of all these elements.

• Periodization: Structure your training throughout the season, with phases for building a base, increasing intensity, peaking for games, and active recovery.
• Individualization: Tailor your training and nutrition to your specific position, playing style, and physiological needs.
• Consistency: Regular, disciplined training and adherence to recovery protocols are more effective than sporadic intense efforts.
• Listen to Your Body: Recognize signs of overtraining or impending injury and adjust your workload accordingly. Work with qualified coaches, trainers, and nutritionists to develop a comprehensive plan.