Soccer Positions For Low Cardiovascular Stamina – What To Expect And How To Train

Are you interested in playing soccer but don’t have the strongest cardiovascular stamina? Don’t worry – there are plenty of positions for you to explore. You might be surprised by the number of roles available to players of all levels and abilities. In this article, we’ll take a look at some of your options so that you can find a spot on the team that fits your skill set. So lace up those cleats, and let’s get started!

If someone does not have strong cardiovascular stamina, they may want to consider a position in soccer that requires less running. Positions such as central defender or goalkeeper might be ideal for someone who prefers to stay stationary and react quickly when necessary. These positions require more focus on reading the game and making smart decisions rather than relying on physical endurance.

Related: How To Improve Your First Touch In Soccer – The Ultimate Guide

Stamina And Its Importance In Soccer

Cardiovascular stamina is a crucial aspect of soccer performance, enabling players to maintain high energy and endurance levels throughout the game. This allows them to perform at their best and make quick decisions on the field, making it a critical component of success in the sport.

There are several common positions in soccer, each with its unique demands on cardiovascular stamina. For example, midfielders require a high level of endurance to cover large distances up and down the field. 

They must also maintain a high energy level to make quick decisions and execute precise passes.

Defenders also require high cardiovascular stamina, as they must keep up with the opposing team’s forwards and maintain their positioning throughout the game. In addition, defenders must be able to make quick decisions and execute precise tackles.

On the other hand, forwards require a different type of cardiovascular stamina. They must be able to sprint at high speeds to get behind the defense and score goals. They also need to have the endurance to maintain a high level of energy and intensity throughout the game, as they are often heavily involved in the action.

Soccer Positions that Require Low Cardiovascular Stamina


The goalkeeper is one of the most important positions on the field. This player is responsible for defending the goal, making saves, and distributing the ball to the rest of the team. 

Because goalkeepers spend the majority of the game in a relatively small area, they do not need to have exceptional cardiovascular stamina. Instead, they need to have quick reflexes, strong hands, and good positioning.

Center Backs

Center backs, also known as central defenders, are responsible for preventing the opposing team from scoring. They are typically the tallest players on the field and are relied upon to win aerial battles and clear balls out of the box. 

The center-back position does not require much running or endurance, as the player is mostly stationary and only needs to cover as much ground as other positions.

Defensive Midfielders

Defensive midfielders are responsible for breaking up opposing attacks and starting counterattacks. They are typically the first line of defense and act as a shield for the back four. 

Defensive midfielders do not need exceptional cardiovascular stamina as they are not required to make long runs and are not involved in attacking play as much as other positions.

Other positions requiring low cardiovascular stamina include defensive wingers, fullbacks, and holding midfielders. These positions are generally more focused on defending and do not require players to cover as much ground or make as many runs as other positions.

It’s important to note that while these positions may not require exceptional cardiovascular stamina, it’s still important for players to maintain a high level of fitness. Proper conditioning can help prevent injury and improve overall performance on the field. 

Additionally, even if a player excels in a position requiring low cardiovascular stamina, they should still build their endurance to adapt to different playing styles or in case of an injury.

Training for Low Cardiovascular Stamina Positions

To build cardiovascular stamina for positions that do not require a high level of endurance, it is important to focus on exercises that improve agility, strength, and power. One effective exercise for this is interval training, which involves alternating periods of high-intensity activity with periods of recovery. 

This type of training can improve cardiovascular fitness while also building muscle.

Other beneficial exercises for building cardiovascular stamina include plyometrics, such as jump squats and box jumps, as well as weightlifting and resistance training. These exercises can help to build strength and power, which are essential for players in positions that do not require a high level of endurance.

When training for specific positions, it is important to focus on exercises that mimic the movements and demands of that position. For example, goalkeepers should focus on exercises that improve quickness and reaction time, such as agility drills. In contrast, center-backs should focus on exercises that improve their aerial ability, such as jump training.

Proper conditioning is essential for all soccer players, regardless of their position. This includes maintaining a healthy diet, getting enough sleep, stretching, and warming up properly before training and games. Injuries can occur when players are not properly conditioned and can set back their training and performance.

It’s also essential to balance training between cardiovascular and strength training. While the positions might not require high cardiovascular stamina, it’s still important to have a base fitness level to perform well for the whole game. 

Good cardiovascular fitness can also improve the recovery time between games and training sessions.

Successful Soccer Players In Positions That Require Low Cardiovascular Stamina

Research has shown that soccer players in positions requiring low cardiovascular stamina tend to have a higher level of muscle mass and lower body fat than players in positions requiring high endurance. 

This is because players in these positions focus more on strength and power than endurance.

One example of a successful soccer player who excels in a position that requires low cardiovascular stamina is Sergio Ramos, a center-back for Real Madrid and the Spanish national team. 

Ramos is known for his aerial ability, physicality, and leadership on the field. Despite playing a position that is not known for requiring high endurance, Ramos has a high level of muscle mass and can maintain a high level of physical performance throughout the game.

Another example is Xabi Alonso, a retired Spanish professional footballer who played as a central midfielder. He was known for his vision, passing range, and ball control. He could dictate the tempo of the game, and his physicality allowed him to win the ball back and start counter-attacks.

A study published in the Journal of Strength and Conditioning Research found that soccer players in positions requiring low cardiovascular stamina have greater muscle mass and a lower body fat percentage than players in positions requiring high endurance. 

This is likely because players in these positions focus more on strength and power rather than endurance.

Statistics show that players in positions such as center-back, defensive midfielder, and goalkeeper tend to run less during a game than forward or midfield players. This means they don’t need to have the same cardiovascular stamina as players in other positions.

Manuel Esposito

Hello everyone! My name is Manuel and I've recently got my PhD in Sport and Excercise Science at the University of Portsmouth. I'm raised and born in New York, and I've been a big fan of soccer my whole life. Soccer is the reason why I got my PhD in Sport and Excercise Science, and my goal with this blog is to help you improve your soccer techniques, strategies, and knowledge!

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