The Preseason is a time where you can take a nice long vacation OR take some clear steps to achieving your short-term and long-term goals. Take a look at our list of 10 things that you need to do to invest in yourself as a player in between seasons.
Prepare Physically
1. Work on your Endurance
One thing that you cannot do is break your running routine. During this time it would be ideal to increase your running objectives. Utilise different running programs to either maintain or advance in your cardio level. The more comfortable you are running at far distances the easier it will be to translate into your football objectives. Introducing Fartleks to your training routine could increase your speed and endurance for the next season.
2. Work on Speed
There are regularly 8 weeks between seasons, use this time to gradually increase your speed safely! No instant results, only instant injuries. Analyse your running style and see if there is anything you could improve. At this point take 2-3 days a week to add 20m sprints to your routine after a good warm up. Gradually, accelerate to your max speed. Ex. 20% – 40% – 60% – 80% – 100% Repeat this step 3- 4 times. Increase the length of the sprints as you progress weekly.
3. Improve your hip’s Mobility
We focus so much time on the marquee portions of our sport, such as speed, explosiveness and endurance, but we forget about the joints and the stress we put on our body trying to achieve our top potential. Ranell Hobson of The Player Development Project goes into scientific detail to explain why mobility train could improve your hipflexors. The muscle group that is responsible for assisting in te major leg muscle to do their work. Check out more in depth information with exercises to improve your hip mobility at the The Player Development Project.
DON’T FORGET TO REST
4. Work on your weak foot
This one is too simple. You’ve probably heard this before but this can be the summer that you lose your weak foot and make both feet automatic. The off-season is the perfect time to make these improvements that could have been a stress point during important matches. Now start doing double load of the exercises on your lesser favoured side and level up!
5. Work on improving weak aspects of game
You probably had some annoying yet constructive feedback during the season. Those voices that seem to pick at your insecurities. Take a deep breath and confront these criticisms and turn them into a list of opportunities. Address these weakness in a case by case manner and look at ways that you can reduce these weaknesses. In a matter of months they will not remember these moments, but you will and this motivates you.
6. Analyse games
Watch games! This sounds too easy. The key is to set clear tactical or technical actions that you will be looking out for. If you are watching the Euros or the Copa America, pay attention to your position one game and see how that player manages his time on the field. For another match you can survey the midfield and see how the game develops. Another interesting way to analyse these games would be to see how the teams transition from offense to defence and vice-versa.
7. Read Books
Whether your library is stacked with football analytics books or fiction, it’s always a good idea to get the brain working. If the brain is in top shape then that is one less thing to worry about. This is a rest activity that can contribute to your overall performance depending on the type of literature you are into. Keep away from the PS5 and line up that Arsène Wenger biography.
8. Find new ways to actively rest
Football is intense. So on rest days coming to a complete stop would be counter-productive. Keep moving so that you can keep the blood flowing for the next training session. Here are a few activities that can keep the mind, body and soul moving in your desired direction.
- Yoga
- Tai Chi
- Swimming
- Walking
- Cycling
9. Create a Personalised program / Plan / Routine
There are no shortages of resources when it comes to getting organised. So quickly chose the right method for you and get your schedule locked in. Humans are animals of habit. Fill your weekly program with great habits that focus on eating well, training smart an getting to bed at a regular time. You will notice the improvements and it will make choosing to add new projects to your week much simpler as a decision. Set it and stick by it. When the new season comes around you will be already flowing on schedule.
10. Make time for your friends and family
We love the sport, everything that it gives us on and off the field. We cannot forget that our outside environment fulfils us to add a more complete human that can manage the complex details in a game that is more social based than physical. Let’s not forget how important or development as a person is a priority before our professional or sporting endeavours. That being said, SPREAD LOVE.
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