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

1. 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

2. 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.

3. Cooling-down (5 min)

   • Static stretches: hamstrings, quadriceps, calves, shoulders

Training 2: Conditioning and Mobility (Outdoor)

1. 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

2. 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

3. Cooling-down (5 min)

   • Static stretches: hip flexors, calves, lower back

Training 3: Core and Flexibility

1. 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)

2. 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

3. Cooling-down (5 min)

   • Static stretches: hamstrings, quadriceps, lower back, shoulders

Tips for Success

1. Focus on Form and Technique:

   Good form is crucial to prevent injuries and get the most out of your exercises.

2. Rest and Recovery:

   Take enough rest between sets, approximately 30-60 seconds. This helps you perform each repetition with the right intensity.

3. Slow and Controlled:

   Perform the exercises slowly and controlled, especially during core and stability exercises.

4. 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!