It’s approaching that time of the year again, the football off-season….
Many athletes are often left puzzled as to what they should be doing during this period.
Is it time to relax and wind down? Or is it time to grind and go beast-mode? Maybe it’s a happy medium somewhere in-between.
Today, the football off-season has been highly glamorised and made into quite a spectacle. Popularised by topless pics and fast-paced montages at exotic destinations, it often sets a false pretence as to what the off-season should be utilised for.
How should you spend your time? What are the key do’s and don’ts to ensure you return back to PRE-SEASON in optimal condition? This article aims to provide some advice on how you can capitalise on and maximise your time ahead of the next competitive season.
What is the football/Soccer off-season period?
The off-season is a transitional period between the end of one competitive season and the beginning of the pre-season for the next. Its length varies depending on fixture scheduling, level of play and cup/international commitments. It generally lasts about 6-8 weeks; however, they seem to be getting shorter, no matter what level we’re talking about.
Why is the football/Soccer off-season period useful?
The football off-season stands out as a vital period for players, offering more than just a break away from the regular season’s intensity. Here’s why it’s so beneficial:
- Recovery and Reflection:
For players who were involved in significant match minutes throughout the season, some time away from football allows players to physically and mentally recuperate from the season’s demands. It also provides an opportunity for reflection on personal performances. - Self-development and Enjoyment:
A mental break from football is crucial. Establishing a developmental mindset by exploring other interests or engaging in other activities helps reset the mind, ensuring the player returns with a renewed passion and focus for the game. - Addressing areas of weakness:
The off season provides a good window of opportunity for a player to work on specific physical performance areas of perceived weakness.
Through the regular and detailed physical profiling strategies clubs have in place throughout the season, this data can be utilised to develop programs aimed at enhancing strength, power, speed, reactive qualities, agility and aerobic/anaerobic fitness.
Preparation for upcoming season:
Working closely with a Physiotherapist and S&C coach allows the athlete to complete a detailed programme, laying the foundations for the upcoming season and ensuring they return in peak condition.
Off-season DON’TS
Don’t be lazy
It’s important to find a balance that works for you during the off-season. Avoid falling into the pitfalls of laziness, inactivity and poor sleep hygiene and dietary choices.
Don’t over train
Train smart, not hard. Don’t train like your life depends on it. Over training does more harm than good and can be as detrimental as undertraining. Listen to your body and find a balanced approach that ticks both the physical and technical development of the game. A month of training very hard will never out-do a year of consistent and progressive training.
Don’t just play football/Soccer
It is incredibly important that there is an element of rest and recovery from football. Continuous play without adequate rest can actually increase the risk of injury. Use this time to also explore other interests and develop qualities that indirectly benefit your football performance.
Off-season DO’s
Do Rest and Reflect.
It is crucial for players to physically and mentally relax during the off-season, ponder on achievements and areas of improvement. Balancing recovery with maintaining a base level of fitness is essential for long-term athletic health and performance.
Do address your physical limitations and bolster your strengths.
Focus on enhancing key areas of physical fitness — strength, power, cardiovascular health, and mobility, while also continuing to refine and enhance your strong points.
Do complete a progressive exercise plan.
Contact a Physiotherapist or S&C coach to help design a tailored exercise plan that progressively build your fitness and readiness for the challenges ahead.
Remember, every season begins when the previous one ends.