How to Train for Soccer During the Off-Season

Even though soccer is basically a year round sport, many leagues across America and around the world take a 2-3 month break sometime during the year. During that time it is very easy to go through the motions and lose sight of your training. In this article we will discuss some of the steps you should be taking in the off-season to better prepare for your next season.

Maintain Fitness

Just because your off does not mean you should slack off. Use the break to continue running and exercising so that when your league starts back up, you won’t be left behind by your other teammates that have been working hard. Continue to do your daily sit-ups and push-ups so that you maintain your strength. More importantly, continue to diet and eat healthy.

You want to make sure you continue to treat your body like a temple. Now, that’s not to say that you cannot enjoy your favorite dessert or unhealthy meal once in a while. Just be sure to be mindful of what you put into your body.

Here is an easy to follow weekly soccer training routine for the off-season:

  • Monday – 3 Mile run, 100 push ups, 100 sit ups, & 100 body squats
  • Tuesday – 10 sprints (100 meter dash), 100 push ups, 100 sit ups, & 100 body squats
  • Wednesday – No running, 100 push ups, 100 sit ups, & 100 body squats
  • Thursday – Ball Control and Dribbling Drills, 100 push ups, 100 sit ups, & 100 body squats
  • Friday – Passing drills, Shooting drills, 100 push ups, 100 sit ups, & 100 body squats
  • Saturday – Watch soccer and take notes, 100 push ups, 100 sit ups, & 100 body squats
  • Sunday – Complete day off

Remember to practice warm-ups and cool-downs when training. You want to properly stretch and avoid any injuries.

Studying Your Game

During the season you must have had some instances where you could have perhaps played a little better or done things differently. Its ok to admit it, we all make mistakes. The greatest soccer players make mistakes as well. The difference? They learn from them. They take each experience whether good or bad and use that as an opportunity to improve their game.

Get together with some teammates and go over some of the bad games your team had. Discuss how you can work together to reduce those errors and improve your game. This will not only make you a better team but it will also greatly increase your team chemistry and further strengthen your team bond.

Stay In-Touch With Your Team

Continuing to build on your team chemistry during the off-season is just as important as fitness training. You want to stay close with your team so that all of the team bonding done during the regular season does not get thrown out the window.

Call them up and set up some activities such as FIFA tournaments, have a BBQ, invite them over for an important soccer match and watch on TV. It doesn’t really matter, all that matters is that you continue to bond.

As you can see, these tips are nothing new. They are just reminders that in order to get better and maintain your current level, you must continue to work on your craft.

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