In a recent submission to the CoachUp Q&A, an athlete requested a soccer specific, offseason workout plan for them to use throughout the summer. While the best way to sharpen your skills in the offseason is to work with a coach, we understand that acquiring a private coach is not realistic for everyone. With that in consideration, here is a simple, detailed, seven-day training plan for soccer players to implement on their own in the offseason.
Simple daily soccer training routine for the offseason
Day 1: Cardiovascular Conditioning and Strength Training
- Dynamic warm-up and static stretching.
- 30 minutes of running or cycling for cardiovascular conditioning.
- Strength training exercises: Squats, lunges, push-ups, and planks.
Day 2: Technical Skills Practice
- Dribbling drills: Cone dribbling, figure 8 dribbling, and zig-zag dribbling.
- Passing and receiving drills: Wall passes, one-touch passes, and accuracy drills.
- Shooting practice: Penalty kicks, shooting from different angles, and shooting accuracy drills.
Day 3: Rest and Recovery
- Active recovery activities: Light jogging, swimming, or yoga.
- Foam rolling or self-massage to aid muscle recovery and mobility.
Day 4: Speed and Agility Training
- Agility ladder drills: Lateral shuffles, high knees, and ladder hops.
- Cone drills: T-drill, 5-10-5 drill, and box drills.
- Sprint intervals: 30-second sprints with 60-second recovery periods.
Day 5: Cardiovascular Conditioning and Strength Training
- Dynamic warm-up and static stretching.
- 30 minutes of swimming or high-intensity interval training (HIIT).
- Strength training exercises: Deadlifts, push-ups, medicine ball throws, and planks.
Day 6: Technical Skills Practice
- Ball control drills: Inside and outside touches, sole rolls, and juggling.
- Passing accuracy drills: Long-range passing, cross-field passing, and through balls.
- Shooting practice: Volleys, chip shots, and bending shots.
Day 7: Rest and Recovery
- Complete rest day or low-intensity recreational activities.
- Foam rolling or self-massage to aid muscle recovery and mobility.
This is a sample schedule, and it can be adjusted based on an athlete’s preferences and availability. It’s important to allow at least one or two rest days per week to ensure proper recovery. Additionally, the intensity and volume of training should be gradually increased over time as your fitness levels improve. Following this rotational, seven-day training routine throughout the offseason will help you grow all aspects of your game!
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