Your Guide to Offseason Soccer Workouts

The soccer offseason is a time for rest, recovery, and renewal. It’s important to stay in shape for the upcoming season, but don’t overtrain. You want to feel fresh and energized when you return to the soccer field. 

There are 4 areas to concentrate on during the offseason: strength training, agility and speed drills, cardio and endurance drills, and soccer-specific skills. Remember to always consult with a physician before starting a new training program.

The Importance of Offseason Training 

Studies have shown that high-intensity interval training (HIIT) and plyometric jump training (PJT) can help soccer players maintain their aerobic fitness throughout the year. Strength training helps soccer players “withstand the physical demands of a full game,” according to Thomas Newman, strength and conditioning trainer at Mass General Brigham, a medical research center. Offseason training is the time soccer players must improve their overall conditioning. During the regular season, getting rest between practices and games is a priority.  

Components of an Offseason Training Plan

Before starting an offseason training program, take up to a month off. The demands of a long season affect your body. Resting for a continuous stretch gives your body time to recover. Being mentally and physically rested when you start a training program will help you maximize the benefits. Below are descriptions of the 4 categories you want to target: 

• Strength Training: Strength training should focus on the main muscle groups like your core, back, legs, chest, and shoulders. Training your major muscles can help with endurance and change of direction, which are important components of being in good soccer shape.  

• Agility & Speed Drills: Agility and speed drills help improve quickness, reaction time, and your ability to change directions. 

• Cardio & Endurance Drills: It’s important to be in excellent cardiovascular shape to finish a 90-minute soccer match, which is mostly nonstop action. Soccer speed means sprinting for short distances and being able to change directions quickly. Offseason should focus on maintaining your current level of cardiovascular shape. 

• Soccer-Specific Drills: For intermediate and advanced players, the offseason is the perfect time to add another skill. For instance, you could work on a difficult move, like heading a ball, in the offseason. For beginners, the offseason is when you can develop and refine your fundamentals.  

Sample Offseason Training Programs

The offseason program is a combination of strength, speed, and conditioning work. Below is a 1-month training program. For Thursday workouts, use a medicine ball and perform each exercise for a minute. Increase that time in the second and third months to 90 seconds. 

Soccer Skills Training

Soccer skills training drills fall under dribbling, passing, touch, and shooting. There are dozens you can do. Below are examples of each drill: 

• Dribbling 1-on-1: With a partner playing defense, start with a ball about 20 yards from the goal. The dribbler must beat the defensive player and try to score. Make sure you use a crossover dribble in this drill. This drill teaches the dribbler to react to the defender in real time. You can also do this drill without a net. You’d just need to get a shot off after getting past the defender. If you are alone, use 5-10 cones, 2-3 feet apart in a straight line. Start at one end and dribble around them, weaving inside and outside of each cone. Alternate controlling the ball with the inside and outside of your foot. Make sure you practice with each foot. Maintain control with the ball and try to take as few touches as possible.  

• Long Passing Drill: Stand 30 yards away from a partner with a ball. When you’re receiving the pass, make sure to control the ball as it arrives. Practice kicking the ball with the top of your foot or the instep of your foot. Your non-kicking foot should be planted firmly and pointed at the target. Extend your kicking foot forward through the ball toward the target. The goal is to get more accurate. 

• Closing Drill: This beginner’s defensive drill only requires a soccer ball. Start about 15 yards from the soccer ball. You should start with your legs slightly bent and your legs shoulder-width apart. Run as fast as you can to a few yards in front of the ball, where you plant for a second and guard the “shooter.” Then shuffle backward to your original position. This helps you react to an offensive player who’s trying to move the ball forward. 

• Short Passing Drills: Stand 5 yards away from your partner. Then, with just 1 touch use the inside of your foot to pass the ball back and forth, alternating with each foot. Wall passing is another excellent way to develop passing and training skills. Stand 5 yards away from the wall and strike the ball against the wall, making sure the ball stays on the ground. Return the pass with 1 touch against the wall.   

• Shooting: Pass the ball to a partner, who then passes it back while you’re running toward the goal. Touch the ball forward after you’ve received the pass and then take a long stride, taking a shot at the goal. Repeat this drill, using the other foot to take the shot. 

• Ball Control: Drag the ball toward you with the sole of your foot and then release it across your body using your sole to the inside of your opposite foot. Repeat the same sequence starting with your other foot. Another variation of this drill is to drag the ball toward you with the sole of your foot but move the ball to your other side with the top of your foot. Repeat the same sequence using your other foot. A third variation of this drill is to push the ball toward you with the inside part of your foot and then use the outside part of your foot to move it to your other foot. You then push the ball forward with the same foot. 

What to Wear for Soccer Conditioning and Training

If you’re doing soccer-specific drills, a good pair of practice cleats is helpful. That’ll help make practice feel like game conditions. The cleats should have good traction, allowing you to make quick turns. Soccer shorts should be light and flexible, with good ventilation and a drawstring, which helps keep them secure. A pair of good training shoes works for weightlifting and endurance drills. Training shoes should provide support, stability, and comfort. A durable pair of weightlifting gloves for strength training with barbells and dumbbells should keep your hands protected. 

The best opportunity to improve is when you have dedicated time to work on your strength, conditioning, and soccer skills. So, take advantage of the break. You could make big gains.