Football midfielder workouts for endurance

What makes a football midfielder

Midfielders are the engine room of football, linking defence and attack. They cover up to 12 km per match, per a 2023 UEFA study. Their role demands relentless stamina and quick recovery.

Why midfielders need specific training

Midfielders face constant stop-start demands, requiring endurance for 90-minute matches. Core strength and flexibility prevent injuries during high-intensity play. Position-specific plans build the stamina to control the game.

5 essential football midfielder workouts

These exercises enhance endurance and recovery for midfielders.

• Interval runs: Run 400 metres at 80% effort, 6 reps, with 90 seconds rest to mimic match pace.

• Bodyweight circuits: Combine push-ups, squats, and lunges for 3 sets of 15 reps each.

• Russian twists: Strengthen core for ball control. Do 3 sets of 20 reps with a medicine ball.

• Treadmill incline sprints: Build stamina with 5 sets of 30-second sprints at 10% incline.

• Mobility cooldowns: Stretch for 10 minutes post-workout to aid recovery.

How CURVA helps midfielders

CURVA’s app tailors plans for midfielders, adjusting for in-season or pre-season demands. Video-guided workouts, progress tracking, and our Mobility Hub keep you match-ready. Download CURVA to own the midfield.