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Off Season
PRE SEASON TRAINING PROGRAM
Not too long ago the off season was looked upon by soccer players as a time to relax, pursue other interests, eat anything they choose and face the coming preseason with dread knowing that most of their time will be devoted to trying to get back into the shape that they were at the end of last season!
But times have changed. The off season is now an opportunity for the soccer player to recharge their battery, develop and improve to become a better player and make the preseason a time to take your game to the next level.
Here are the principles of off- season conditioning for you to follow; -
1) RECOVERY
The first principle is to recover from the season completed. This one or two week transition period is a time to reflect and evaluate during this time
* Write down weaknesses in your game that you would like to improve.
* Decide what goals you want to accomplish for next season.
Your physical activity should be devoted to light cross training unrelated to soccer. Try swimming, Cycling or skating something that’s fun.
During this period you should take a complete rest from games & coaching, as you need to take a mental breather too.
2) LAYING THE BASE
The second principle is laying the base. The off-season should be looked at as time to lay the foundation for the coming season. The preseason is to build upon that foundation and relate it to soccer skills. Here is where you need to determine your weaknesses.
* Start working on your JUGGLING
* Get out with a ball and practice to improve your 1st touch and passing particularly with your weak foot. Measure your progress by recording what you do.
Your off season conditioning program should focus on four areas;
* Technical improvement;
* Speed; This will give you the edge to beat your opponent in getting first to the ball,
Initially focus on off the ball speed then run with the ball as you improve your times. Ensure you take adequate rest periods between exercises. Stretch before and after.
* Endurance; by developing your stamina you will be able to perform at a high pace for a longer period of time.
Improving your endurance is not easy don’t expect ride your bike and improve your soccer endurance to any significant degree. Soccer is a running game so you must improve your endurance by running. Interval training should be soccer specific.
* Strength development; In becoming stronger you won’t be getting knocked of the ball as much You will improve your power in your shooting, passing and heading. It will also be a great confidence booster for you. By improving your strength you will also help you to prevent and or reduce the severity of injury. It will also improve your speed by providing greater stability to change direction and improve stride length.
DIET & NUTRITION
Setting off-season nutritional goals will help provide you with the tools you need to excel during the next season.
There are several basic nutritional guidelines that will help maximize your training potential.
By understanding your caloric needs will help you shift gears from the rigors of competition to the demands of off-season training.
3) INJURY REHABILITATION
Injury rehabilitation should take a priority. You can’t lay the base if the foundations are faulty. If you have an injury you should seek professional advice from a qualified sports physiotherapist. A lot of players try to come back too soon and re injure themselves and end up in a worse state than when they finished the previous season. Be patient and rest it or you’ll regret it.
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