The sun is shining,☀️ the days are longer, and summer is in full swing. While it might be tempting to take it easy, this is the perfect time to get a jumpstart on your pre-season training. A solid summer fitness routine is crucial for ensuring you're in peak condition when the pre-season kicks off.
Blayze Soccer Coach Sarah Woldmoe brings you this week’s newsletter. She will tell you why maintaining your fitness over the summer is essential and how you can make the most of it.
Why a Summer Fitness Routine Matters
1. Prevent Injuries🩼
One of the most significant benefits of staying fit during the summer is injury prevention. Building strength, flexibility, and endurance will help protect your body from the rigors of the upcoming season. Conditioning your muscles and joints reduces the risk of strains, sprains, and other common injuries.
2. Boost Performance🏃🏽♀️
Maintaining a high level of fitness improves your overall performance on the field. You'll notice better stamina, quicker recovery times, and enhanced agility and speed. Entering pre-season already in good shape allows you to focus on skill development and team tactics rather than catching up on fitness.
3. Mental Toughness🧠
Consistent training over the summer also builds mental resilience. Pushing through tough workouts and staying disciplined when it's easy to slack off fosters a strong mindset. This mental toughness is invaluable during challenging matches and high-pressure situations.
4. Smooth Transition into Pre-Season😎
A summer fitness routine ensures that your transition into pre-season training is smooth and seamless. You'll be able to handle the demands of intensive training sessions, scrimmages, and early matches with ease, giving you a competitive edge over those who may not have trained as diligently.
Creating Your Summer Fitness Routine
1. Set Clear Goals✔️
Start by setting specific, achievable goals for the summer. Whether it’s improving your 5K time, increasing your strength, or honing your agility, having clear objectives will keep you motivated and focused.
2. Balance Your Workouts💪🏽
Incorporate a mix of aerobic and anaerobic exercises to cover all aspects of fitness:
- Cardio: Running, cycling, and swimming are great for building endurance.
- Strength Training: Focus on exercises that build muscle and power, such as squats, lunges, and core workouts.
- Flexibility: Incorporate yoga or stretching routines to improve flexibility and prevent injuries.
3. Include Soccer-Specific Drills⚽
Incorporate drills that mimic the movements and demands of soccer. Agility ladders, cone drills, and plyometric exercises are excellent for enhancing your footwork and explosive power.
4. Stay Hydrated and Eat Well💧🍉
Nutrition and hydration are key components of any fitness routine. Drink plenty of water, eat a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats, and avoid processed foods and sugary drinks.
5. Rest and Recovery😴
Don’t underestimate the importance of rest. Ensure you get enough sleep and incorporate rest days into your routine to allow your body to recover and rebuild.
Sample Weekly Fitness Plan
Monday:
- Cardio: 5K run
- Strength Training: Upper body and core
Tuesday:
- Soccer Drills: Dribbling, passing, and shooting practice
- Flexibility: 30 minutes of yoga
Wednesday:
- Cardio: Interval sprints
- Strength Training: Lower body
Thursday:
- Soccer Drills: Agility ladders and cone drills
- Rest and Recovery: Light stretching
Friday:
- Cardio: Cycling or swimming
- Strength Training: Full body
Saturday:
- Soccer Drills: Small-sided games or scrimmage
- Flexibility: Dynamic stretching
Sunday:
- Rest and Recovery: Complete rest or a leisurely walk
Embracing a structured summer fitness routine will set you up for a successful and injury-free pre-season. Remember, the work you put in now will pay off when you’re out on the field, dominating your opponents with speed, strength, and skill.
Stay motivated, stay disciplined, and most importantly, enjoy the journey. Here’s to a fantastic pre-season and an even better soccer season ahead!
Activation Exercise: Figure 8s With Ball – Wide Stance
Stand with your legs split wide apart from each other at a distance that is comfortable for you. Push your butt back and bend over to move the ball between your legs in a figure 8 pattern with your hands. After a few reps, switch the direction that you are moving the ball to follow the reverse of the figure 8 pattern.
