Fitness Drills

3 weeks till my new soccer/football season starts, what should i be doing?

i have 3 weeks for my new season for football
what should i be doing so that i can be at my peak for the games
im a center Midfielder
any tips in what i should do? fitness? diet? workouts? drills?
anything that can help me
thank you

well im not sure what level your at, or which part of the world your in if your outdoor season is starting now, if indeed it is outdoor, but if your at the collegiate level your coach will most likely have given you a training regimen to fulfill during the entire offseason in the gorm of daily routines. Im guessing youre not pro either, but most likely a highschool or youth club team member, which is slightly different. Nonetheless, you actually should have been training thru the off season but if you havent started yet thats fine at that level, keep in mind, some great pro’s dont believe in practising, and dont practise outside of training. I dont recomend this approach at a developing stage however. What you should be doing is some thing like this: Mondays- (Strenght/ Speed training)run sprints, plant and cuts(sprint in a diagonal forward direction then plant your far foot, hold for a second, and then pushoff of it and begin another forward diagonal to the other direction and repeat with your opposite foot, youll be running in a zig zag if your doing it right.) set up cones or balls about a yard apart for 10 yards and do scissors over every ball in your path, and decrease the space between them gradually as you progress. Also run stairs/ up bleachers skipping a step, and you might want to throw in some lunges, suicides, things that will improve you physically, in areas of speed acceleration, agility which are vital to being a staple member of the team.
Take Tuesday off (take a day of rest/ very light training if you wish, mostly free play with your mates if you can get them together, small sided games help sometimes even more than ones with the whole neighbourhood involved.

Wednedays:(Endurance) Run a mile to two and a half miles (its actually best to do this twice a week) and in under a certain time limit. dont run like 3+ miles everyday because trust me, ive been there,(6 miles a day at one point) and the stunting effect it has on your acceleration rate and explosiveness sprint wise is devastating and in most cases can be irreversible. You might want to add some light sprints or hill sprints following this, and get some touches on the ball additionally all though it is not necessary.
Take another day off in between and play some small sided football matches, kick around with mates, just like tuesday, but if working on passes back and forth or striking DO NOT LONG PASS OR STRIKE YOUR HARDEST FOR LONGER THAN 10 minutes at a time. The impact and power required are one of the worst things for your hamstrings especially, and also hip flexor ligaments or what have you, and ive seen mates’ careers ended working on such things. Unless your with an official club/ youth division of that club, and i mean like an official youth system like ajax, chelsea, man u etc, not like an american U14 team or youth team, remember that you do not have access to the trainers and means of recuperation (ice baths, hot tubs massage therapy) so the odds are against you when it comes to strains in training like this than for them. If beckham were not signed right now, and in your position, i guarantee he would not take 30-40 free kicks in a row a day like he has for much of his pro career, he would stop at 5-15.

Anyways, Fridays: On the ball training, that is to say, you get the ball at your feet and solely work on form, and short passing with a mate or a wall, striking to a certain extent, dribbling, pace, trapping, and alot of juggling does wonders for your trapping and touches. While i recommend that you focus solely on this aspect of the game for one day, i encourage you to get touches on the ball everyday you can. Great dribblers are not often people who touch the ball once a week with and with no defensive pressure.

I also recommend that you inter mix some of these together, but in no more than 3 days a week focused training at the highschool/ youth club levels. Also mix into youre training abdominal work, -crunches and v-ups; upper body worlk-Ball Ups/ push ups, bench presses even if you feel the need, and lower body- i.e. squats whether with or without weights, lep presses with lower weights, (its too close to the start of the season for heavy workouts, but its important that you are strong enough not to get bullied off the ball easily by the firsth shoulder barge you encounter.

be sure to rest/ end training a few days early on the final week, so that you dont enter camp fatigued, or cause fatigue injuries early into the season. but dont just sit on your bum, halt focused training and play pick up like the other off days, as its important that you face regular game pressures, it will build your composure and decision skills and speed of play.

food wise, eat 3 meals a day, drink plenty of WATER, and if you smoke or drink soda/ soft drinks then quit both and avoid them like the plague at least until offseason.

Good luck to you

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