The off-season is the perfect time to rest and recharge, but staying active is key if you want to return to the field stronger than ever. Maintaining fitness doesn’t require organised practices or intense training—just a few simple workouts can keep you football-ready through the summer. Here are some fun and easy ways to stay fit, agile, and ready to play when the new season begins.
- Build Endurance with Interval Running
Football players rely on a blend of aerobic and anaerobic fitness. Interval running is one of the best ways to maintain and build endurance, even if you’re not actively playing.
- How to do it: Try “sprint-walk intervals” by sprinting for 20 seconds, then walking for 40 seconds. Repeat for 15-20 minutes, aiming to increase the sprint time as you build endurance.
- Benefits: This method simulates the burst-recovery pattern of soccer and keeps you fast on your feet.
- Pro Tip: Start with two sessions per week, gradually increasing the intensity as you build stamina.
- Boost Agility with Cone Drills
Quick changes in direction are essential for soccer. Even without a team, you can practice agility drills to keep your footwork sharp and stay nimble.
- How to do it: Set up four cones in a “T” shape. Sprint to each cone, changing direction rapidly as you go, and keep your knees bent to stay balanced.
- Benefits: Agility drills help improve reaction times and prepare you for sudden movements on the field.
- Pro Tip: Try timing yourself each round to challenge your speed and quickness.
- Equipment: Inter Football's Rubber Markers are perfect for this drill
- Practice Ball Control with At-Home Drills
Keeping up with ball control doesn’t require a field or teammates. A few solo ball drills can help you refine your touch and control.
- Toe Taps and Sole Rolls: Perform toe taps on the ball, then practice rolling it side to side using the sole of your foot.
- Wall Passes: Find a sturdy wall to practice passing and trapping. Experiment with different angles to improve ball control.
- Pro Tip: Set a timer for each drill and aim to increase speed as you get more comfortable.
- Equipment: Inter Football has a wide range of footballs perfect for at home practise. The NIKE EPL Skills Ball in particular is great for touch training.
- Strengthen Core and Legs with Bodyweight Exercises
Soccer players need core strength and leg power for balance, shooting, and tackling. Incorporating bodyweight exercises into your weekly routine will keep your muscles strong and flexible.
- Exercises to Try: Lunges, squats, and glute bridges are great for lower body strength. Add planks, Russian twists, and bicycle crunches for core stability.
- How Often: Aim to do 2-3 sets of each exercise, 2-3 times per week.
- Pro Tip: Slow down each movement to ensure proper form, which helps avoid injuries and maximises muscle engagement.
- Increase Flexibility with Stretching and Mobility Work
Staying flexible and mobile is key to preventing injuries and staying in top shape. Summer is an ideal time to work on flexibility, as it will keep you limber for the demands of the game.
- Dynamic Stretches Before Workouts: High knees, leg swings, and torso twists are perfect warm-up moves.
- Static Stretches After Workouts: Focus on hamstrings, quads, calves, and hip flexors to improve overall range of motion.
- Pro Tip: Dedicate at least 10-15 minutes to stretching after each workout for the best results.
- Maintain Speed with Short Sprints
Quick bursts of speed are essential for getting past defenders and reaching the ball. Even a short sprint session once a week can help keep your fast-twitch muscles engaged.
- How to do it: Find an open area and sprint at max effort for 20-30 meters, then rest for 1-2 minutes. Repeat 5-8 times.
- Benefits: Short sprints build explosive power, stamina, and help maintain speed.
- Pro Tip: Focus on knee drive and arm movement during each sprint to maximize power.
- Practice Mental Sharpness with Visualisation Techniques
Staying game-ready isn’t just about physical fitness; it’s also about mental preparedness. Visualisation can help you stay mentally sharp and ready to step back into the game.
- How to do it: Take a few minutes each day to visualise different game scenarios. Picture yourself dribbling past defenders, scoring a goal, or executing perfect passes.
- Benefits: Visualisation can improve focus, reduce pre-game anxiety, and help you build confidence.
- Pro Tip: Combine visualisation with breathing exercises to create a calm, focused mindset.
Final Thoughts
Maintaining fitness over the off-season doesn’t have to be complicated. By following these simple workouts, you’ll stay ready for the field and keep your skills sharp, all while enjoying the New Zealand summer. When it’s time to return, you’ll have a strong foundation that sets you up for success in the new season.