SSFS Soccer: Future

Not too long ago the off-season was looked on by soccer athletes as a time to relax, pursue other interests, get out of shape, gain weight, eat anything they choose and face the coming preseason with dread knowing that most if not all the time spent will be devoted to trying to get where they were at the end of last season and risk injury or re-injury trying to get there. 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 the game to the next level. Here are the principles of off-season conditioning for soccer for you to follow.

RECOVERY:
The first principle is to recover from the season completed. This is called transition. It is a time to reflect and evaluate. What are my weaknesses? Do I have injuries to attend to and what goals do I want to accomplish next season? This period can last one to two weeks. Physical activity should be devoted to light cross training unrelated to soccer. Try swimming or skating, something that's fun.

LAYING THE FOUNDATION:
The second principle is laying the base. The off-season is looked at as a time to lay the foundation for the coming season. The preseason is to build on that foundation and relate it to soccer skills. Here is where you need to determine your weaknesses. The time you have to do this will vary, but you need a minimum of eight weeks so that a training effect will occur; 12 weeks is ideal. Don't take short cuts, the body just works this way.

Off-season training for soccer should focus on one of four areas: injury rehabilitation, speed, endurance and strength development. One area should be a priority, but don't totally neglect the others during this time. The path you choose is totally individual.

INJURY REHABILITATION
Injury rehabilitation should take priority. You can't lay the base with part of the foundation faulty. Be sure to seek the advice of qualified medical personnel. To help you choose ask the question how the rehabilitation process transitions to on-field soccer play. Review the process. If the program just manages the injury and does not integrate, step by step, the injury rehabilitation process to the rest of the body and soccer skills, seek other professional care. Click on the following link to learn more about Soccer Injuries from the Sports Injury Bulletin Archive.
SPEED
Speed can be improved. Be sure to first have your mechanics checked out. Remember that speed work needs to be quality work. Allow for adequate rest periods between exercises. Focus on off-ball speed in the beginning, then relate it to ball skills as you improve. Click on the following link to learn more about Soccer Speed Training or here for Sample Soccer Speed Drills.
ENDURANCE
Endurance should be task specific. Don't expect to ride a bike and to 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. Click on the following link to learn more about Endurance Soccer Training...Building Peak Aerobic Fitness or here for Four More Soccer Conditioning Drills.
STRENGTH
Strength is related to the other areas. Improved strength will help prevent and or reduce the severity of injury. It will help improve speed by providing greater stability to change direction and improve stride length and help, to a lesser degree, endurance by allowing muscles to work more effectively. Click on the following link to learn more about How to Develop Peak Strength For Soccer or here for Sample Soccer Weight Training Program.

The off-season is the time for you to become a better athlete. Ball touch and soccer skills should be maintained, but not as a priority. By turning it on in the off-season you should be ready to improve your skill and be a better player next season.