Off-Season Training: How to Stay On Top of Your Game

Off-season is the ideal time to enhance your skills. From technical challenges to playing pickup with friends, there are many ways to stay sharp, including the following: 

📺 Watch the Greats

Mia Hamm. Messi. Pelé—there are many soccer legends who can definitely teach you a thing or two (or 200). Watching videos of the best players is a great way to spend your scheduled rest days. Even everyday soccer matches, including those in high school, can help you better understand the flow of play and the importance of strategy. 

♻️ Stay Conditioned

Running is more enjoyable when it involves chasing a ball, but staying conditioned during the off-season is essential for success during the season. This typically involves training 3-5 times a week for at least 60 minutes per session. Be careful not to overdo it; combine running with cross-training (such as swimming and biking) and strength training to get the best results. 

🔨 Get Technical

The off-season is the best time to sharpen your technical skills. You can do this with juggling drills, dribbling obstacle courses, off-the-wall passing drills, and shooting exercises. Setting personal challenges, like aiming to beat your juggling record each day, can make the drills more engaging and easier to stick with. 

🎯 Use Tracking Technology

Tracking apps are a simple, efficient, and straightforward way to monitor your accomplishments and, quite literally, keep your goals within reach. Many apps let you share your progress with friends, challenge your peers, and send reports to your coaches. 

🏃 Play Pickup

Pickup soccer is a popular off-season activity for good reasons: It’s enjoyable, relaxed, social, and a great way to improve your skills. It’s also very adaptable and flexible: You can play pickup with a large group of friends or just a few. All you need is a ball, a field or lot, and some type of goal (which can be made from anything like sports cones or pine trees).

👟 Quick Summary Takeaway

- DO: Run and strength train consistently during the off-season, participate in pickup games, and watch film.

- DON'T: Repeat the same exercises, skip rest days, or neglect to track your progress.

Bottom line: when it comes to skills and conditioning, soccer is a year-round sport. Staying in shape and honing your abilities during the off-season ensures you’re ready for game time.

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