Football
Performance
![Sanne Bakker](https://images.ctfassets.net/u7y8ietj3x66/3svkmC4Bc4MYqx6NsrvACW/2103a10bf029ba5b5da58833f80cd146/sanne-bakker.jpeg?w=768&h=768&fl=progressive&q=60&fm=jpg)
Sanne Bakker
3 min read
Stay Fit in the Summer: A Training Program for Football Players
![Stay Fit in the Summer: A Training Program for Football Players](https://images.ctfassets.net/u7y8ietj3x66/4NkhYOnpe18wsiJ1XO7wan/114ee85ac9f20c28b506306d14bc356c/Stay_Fit_in_the_Summer-_A_Training_Program_for_Football_Players.jpg?w=900&h=574&fl=progressive&q=60&fm=jpg)
The summer break has arrived, and this is the perfect time to give your body the rest it needs. But it is also an important period to work on injury prevention, maintaining fitness, and strength. With this specific training program, based on elements from the KNVB 11+ program, you will stay fit and strong without needing a gym. Each session lasts a maximum of 30 minutes and can be done three times a week, ideal for doing at home or outdoors.
Program Objectives
The primary goal of this training program is injury prevention. Other goals are to maintain fitness and strength. This ensures that you can start the new season fit and injury-free after the summer break.
Training 1: Stability and Strength
Warm-up (10 min)
Jogging: 2 minutes of light (on the spot) jogging
Dynamic stretches:
Arm circles: 1 minute
High knees: 1 minute
Butt kicks: 1 minute
Core activation:
Front Plank: 3x 20-30 sec
Easier variant: keep knees on the ground
Harder variant: lift one leg.
Side Plank: 3x 20-30 sec each side
Easier variant: place your knee on the ground
Harder variant: lift your leg
Bird-Dogs: 1 minute
Strength and Stability (15 min)
Squats: 2 sets of 10-15 repetitions
Harder variant: single-leg squat
Single-leg stance (balance): 2 sets of 30 seconds per leg
Easier variant: hold a chair, try to put as little weight on it as possible.
Harder variant: touch your toes and come back up
Lunges: 2 sets of 10 repetitions per leg
Easier variant: hold a chair to help with balance.
Harder variant: hold weights (or filled water bottles) in each hand.
Nordic Hamstring Curls:
Lvl 1: 3-5 reps
Lvl 2: 7-10 reps
Lvl 3: 12-15 reps
Push-ups: 2 sets of 10-15 repetitions
Easier variant: on the knees
Harder variant: on one leg.
Cooling-down (5 min)
Static stretches: hamstrings, quadriceps, calves, shoulders
Training 2: Conditioning and Mobility (Outdoor)
Warm-up (5 min)
Jogging:
1 minute jogging on the spot
High knees: 1 minute
Butt kicks: 1 minute
Stretches + muscle activation:
Leg swings: (10x per leg)
Standing crunches: 1 minute
Squats: 10 reps
Interval Training (20 min)
Sprinting and walking/jogging:
Lvl 1: 1 minute sprinting followed by 1 minute walking. Repeat 10x
Lvl 2: 1 minute sprinting followed by 1 minute jogging. Repeat 10x
Cooling-down (5 min)
Static stretches: hip flexors, calves, lower back
Training 3: Core and Flexibility
Warm-up (10 min)
Jogging: 2 minutes of light jogging
Dynamic stretches:
Arm circles: 1 minute
Leg swings: 2 minutes: forward, sideways & backward:
Core activation:
Front Plank: 1 minute
Side Plank: 30 seconds per side
Bird-Dogs: 1 minute (10 repetitions per side)
Core Circuit (15 min)
Bicycle crunches: 2 sets of 15 repetitions per side
Side plank with hip dips: 2 sets of 10 repetitions per side
Glute bridges: 2 sets of 15 repetitions
Mountain climbers: 2 sets of 20 repetitions per side
Russian twists: 2 sets of 20 repetitions
Cooling-down (5 min)
Static stretches: hamstrings, quadriceps, lower back, shoulders
Tips for Success
Focus on Form and Technique:
Good form is crucial to prevent injuries and get the most out of your exercises.
Rest and Recovery:
Take enough rest between sets, approximately 30-60 seconds. This helps you perform each repetition with the right intensity.
Slow and Controlled:
Perform the exercises slowly and controlled, especially during core and stability exercises.
Adjust as Needed:
Adapt the program based on your personal fitness and any existing injuries.
With this program, you will stay fit and strong during the summer break, allowing you to start the new football season full of energy and without injuries. Good luck and enjoy your training!
Related Articles
5 Tips For Your Football Training
Training a team takes a lot of time and effort. In this article we give you 5 tips for training your team.
Football
Performance
![Hero bg - trainer (1)](https://images.ctfassets.net/u7y8ietj3x66/36jzEbNRdgNLfSlFwULNkN/b5ecf3803fa2a0502500f6b7eaf987a0/Hero_bg_-_trainer__1_.png?w=1920&h=1080&q=60&fm=png)
Soccer training drills to get fit for the new season
Get ready for the new season. Enhance your soccer fitness with 12 essential drills and Download Mingle Sport to easily manage your team, get insights in your performance and share live match highlights during the games.
Team management
Performance
Stats
Football
![Soccer drills to get fit for new football season](https://images.ctfassets.net/u7y8ietj3x66/2Xvgmk0f3L7Paj8ZUv4YA5/7757a5c2f6d1d6a5c1684633dc540e4f/donnycocacola--3pxa1O1zoI-unsplash.jpg?w=3262&h=1834&fl=progressive&q=60&fm=jpg)
5 Proven ways to improve your football match fitness
In this article we explain how to boost soccer fitness with interval training, strength exercises, plyometrics, endurance workouts, and proper nutrition.
Football
Team management
Performance
![Tips to get fit for the new football season](https://images.ctfassets.net/u7y8ietj3x66/ZmxNhsEoMKWYY4NALxRrK/cb061945ce9296e6715c08cb19a1332b/jeffrey-f-lin-BF1nxAvAM0k-unsplash.jpg?w=656&h=437&fl=progressive&q=60&fm=jpg)
How to improve your acceleration and top speed?
In this article we explain the science behind football (soccer) sprint speed. What is acceleration and top speed? What are strategies to improve as a football player?
Performance
![Sprint speed](https://images.ctfassets.net/u7y8ietj3x66/2xBbwEEmLCgus96d0UbRP5/3dac7f3c050db3d21a58c91d14d7538a/Sprint.jpg?w=1920&h=1080&fl=progressive&q=60&fm=jpg)