Well known throughout coaching circles and backed by studies, most goals are scored or conceded towards the end of each half. This is especially true towards the end of the game from the 75th minute onwards. That is when players are most fatigued, tactics change abruptly, and chaos ensues. In the chart below we see from arguably the top 5 leagues in the world from 2017/2018 season, most goals were scored in the last 15 minutes of play with Spain’s La Liga having the highest number of goals scored in the last 15 minutes (24.4%).
https://www.soccerex.com/insight/articles/2018/when-are-the-most-goals-scored-in-the-biggest-european-leagues-and-why
In the next graph below showing goal occurrences from 8 seasons of the Premier League, most goals were scored at the end of the first half. Then we see a pattern of more goals scored around the 80th and 85th minute of play.
http://www.soccerstatistically.com/
Those statistics refer to team performance, but on an individual level the end of the first half and the end of the game are YOUR times to step up and make a difference in a positive way. Experiencing heavy legs, lacking oxygen, and a decrease in concentration towards the end of the half will diminish your ability to play well. Further, deficiencies in these areas all increase the susceptibility of injury. More encouraging, avoiding these pitfalls and speeding up when everyone around you is slowing down can be a massive edge. To gain the advantage, two areas we must address are hydration status and fitness levels.
Hydration
Hydration is linked to the ability to concentrate on a task and a reduction in muscle injuries. Hydration before and during exercise enhances performance, especially if carbohydrates are included. A mere 2% of body weight loss in the form of fluids decreases exercise performance and at 5% loss one’s work capacity on the pitch can decrease by 30%. As the body exerts itself and internal temperature increases, the body loses heat as water via evaporation at skin surface. This mechanism allows body temperatures to be maintained. However, this also leads to dehydration and loss of electrolytes. Therefore, fluid replacement should be proportional to exercise intensity, heat, and individual physiological and positional demands.
Beverages should be consumed throughout the match if necessary and definitely during the half-time. Some studies showed loss of fluid through sweat during a soccer match ranges from 1 to 3.5 liters. These fluids should be consumed at every 15-20 minutes in a volume of 150 to 300 ml. If you can tolerate it, mixing the water with a carbohydrate concentration of 6 to 8% has shown to delay fatigue and improve performance. However, carbohydrate in the fluids will cause higher osmolality which can contribute to dehydration. In really hot weather when the exercise intensity is lower but fluid loss is higher, the amount of carbohydrate in fluids should be decreased (think half the amount in Gatorade). In cold climates, or if players do not sweat as much, a higher carbohydrate concentration is more appropriate (Gatorade).
Fitness
Now that we have hydration in check, we still need the physical fitness to be able to push on when the going gets tough. Not only are more goals scored during the end of the half and the end of the game, but players run less, likely due to increased fatigue. Several studies found a 5% reduction in the total distance of the second half compared to the first (Bangsbo, Norregaard & Thorsoe, 1991; Rienzi et al., 2000; Stolen et al., 2005) and Carling et al. (2011) found soccer players covered less distances at low to moderate intensities in the second half.
However, high intensity actions are what make the difference in the game. Two of these high intensity actions that often precede goals scored include changes of direction (COD) and straight sprints. (Faude, Koch, & Meyer, 2012; Lago-Peñas, Lago-Ballesteros, Dellal, & Gómez, 2010). If you are a defensive player, you need to be able to change directions and sprint in order to defend the attacking players making these movements. What am I getting at? To not only last the full 90 minutes, but to be the difference maker, you need to be powerful and fast in those dying moments of the match.
So how does one prepare for the last 15 minutes of the match and just generally feel way better the entire game? Here are 2 sessions proven to work. If it is your heart and lungs that seem to fail you, make sure to include Workout 1. If heavy legs are the issue at the end of the game, try Workout 2. If you really need a boost to your fitness levels, try to include both workouts in a given week. Please keep in mind that with any increase in training volume comes an increased risk of injury or a decrease in performance.
Workout 1
Head to a running track or manage the distance with a pitch. After a good warm up, perform the following:
WEEK 1
Run 400m at 80% of your best effort
Rest 2 minutes
Run 200m at 85% of your best effort
WEEK 2
Run 800m at 75% of your best effort
rest 3 minutes
Run 400m at 80% of your best effort
Rest 2 minutes
Run 200m at 85% of your best effort
WEEK 3
Run 800m at 75% of your best effort
rest 3 minutes
Run 400m at 80% of your best effort
Rest 2 minutes
Run 200m at 85% of your best effort
Rest 1 minute
Run 100m at 90% of your best effort
WEEK 4
Nothing extra to recover and peak
Workout 2
Run each station (1, 2, 3) consecutively with or without the soccer ball (or a mix of both) going back and forth.
WEEK 1 - 15s work/30s rest = 8 mins
WEEK 2 - 12s work/25s rest = 10 mins
WEEK 3 - 10s work/20s rest = 12 mins
WEEK 4 - No training. De-load to recover and peak
This routine will be give you the mental and physical edge to last the full 90 minutes and make a big impact on the game. One option is on a day as far out from the previous match and as far away from the upcoming match (so you won’t be too fatigued and wont hurt your performance in the upcoming match), perform either of the fitness sessions after your team training session. Another options is to do either workout on an off day or in the morning and attend normal training later in the day.
Good luck, and let me know it how this helps you in the comments.