Off-season Soccer Training Programs

Off-season training is crucial for the development of all soccer players. A long period of inactivity in the off-season can lead to a player losing his touch on the ball, as well as hurting physical fitness. It is important for a player to train in the off-season with a ball at his feet, in order to maintain technical ability. Exercise will maintain a fitness base to begin the preseason with.

Fitness

United States national team coach Bob Bradley emphasizes the importance of physical-fitness training during the soccer off-season. Your primary objective during this time, Bradley says, should be to increase your soccer-specific conditioning level, of which aerobic fitness is the foundation. Bradley recommends building aerobic fitness through sustained, moderate-intensity movement. Two workouts per week lasting 30 minutes each is a minimum for increasing aerobic fitness. Running, cycling, and swimming are all suggested aerobic fitness-training activities.

Speed and Agility

The ability to move quickly and perform sharp, explosive movements is a vital skill for all soccer players. Speed and agility work should be performed during soccer off-season training to improve quickness, and develop fast-twitch muscle fibers. College soccer coach Tony Marrero recommends that players work on speed by performing a number of short sprints, progressing to longer sprints. Interval training is also recommended to build fitness and recovery rate. Interval training is a long, slow run broken up by a series of sprints. This training simulates the physical demands a soccer player will experience during a competitive game.

Strength

The soccer off-season is an important time for strength training. During the season, you should taper weightlifting to avoid strain and injury, meaning the soccer off-season is the time to build strength. The UCLA women’s soccer team performs weight-training exercises such as the clean lift, shoulder press, and squat. UCLA assistant coach Craig Sowers explains that the focus remains on performing fast and powerful movements, rather than on how much weight is on the bar during weight training.

Ball Work

To maintain touch and technique, perform ball work during the soccer off-season. Noting that sharp passing and a good touch on the ball are vital skills for a soccer player, coach Marerro suggests off-season ball training that involved players in pairs with a ball. You should work on your first touch, passing, dribbling, and shooting consistently during off-season training. Mix up the drills to avoid becoming repetitive, and put an emphasis on fun and enjoyment.