One Goal FC

Soccer, like most sports, is seasonal. There are periods of preparation (preseason), competition (in-season), and recovery (offseason).

Preseason and in-season training typically are the domain of the coach, but the offseason is largely the player's responsibility. What you do in the offseason can impact the next season.

Off-Season Training: Off-season is sometimes referred to as “the period between the end of the in-season, and about 6 weeks prior to the start of the next competitive year.”

The goal of off-season training is to gain strength and power. This is the time to avoid playing in your given sport and doing sport-specific cardio. It’s hard to believe, but these avoidances will make you a better player. During the off-season it is the prime time to build functional muscle, gain weight, and get your body used to a heavier carrying load. This is when you should push and push your body beyond your limits.  Your workouts can be longer (60-90 minutes), your overall volume of sets and reps can be higher, and you can do isometric holds, which you shouldn’t do while in-season (unless your sport requires it). Training during this season can be the time to address any physical imbalances inherent in your sport.

A good off-season training program will address the imbalances that each individual sport places on the athlete’s body. It should consist of light cardiovascular training, resistance training, and flexibility training.