{"id":7093,"date":"2023-06-28T13:28:10","date_gmt":"2023-06-28T17:28:10","guid":{"rendered":"https:\/\/www.coachup.com\/nation\/?p=7093"},"modified":"2023-06-28T13:28:12","modified_gmt":"2023-06-28T17:28:12","slug":"offseason-soccer-training-schedule","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/offseason-soccer-training-schedule","title":{"rendered":"CoachUp Q&#038;A: Offseason Soccer Training Schedule"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">In a recent submission to the <a href=\"https:\/\/www.coachup.com\/questions\" target=\"_blank\" rel=\"noreferrer noopener\">CoachUp Q&amp;A<\/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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Simple daily soccer training routine for the offseason<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1: Cardiovascular Conditioning and Strength Training<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dynamic warm-up and static stretching.<\/li>\n\n\n\n<li>30 minutes of running or cycling for cardiovascular conditioning.<\/li>\n\n\n\n<li>Strength training exercises: Squats, lunges, push-ups, and planks.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 2: Technical Skills Practice<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dribbling drills: Cone dribbling, figure 8 dribbling, and zig-zag dribbling.<\/li>\n\n\n\n<li>Passing and receiving drills: Wall passes, one-touch passes, and accuracy drills.<\/li>\n\n\n\n<li>Shooting practice: Penalty kicks, shooting from different angles, and shooting accuracy drills.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3: Rest and Recovery<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Active recovery activities: Light jogging, swimming, or yoga.<\/li>\n\n\n\n<li>Foam rolling or self-massage to aid muscle recovery and mobility.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 4: Speed and Agility Training<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agility ladder drills: Lateral shuffles, high knees, and ladder hops.<\/li>\n\n\n\n<li>Cone drills: T-drill, 5-10-5 drill, and box drills.<\/li>\n\n\n\n<li>Sprint intervals: 30-second sprints with 60-second recovery periods.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 5: Cardiovascular Conditioning and Strength Training<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dynamic warm-up and static stretching.<\/li>\n\n\n\n<li>30 minutes of swimming or high-intensity interval training (HIIT).<\/li>\n\n\n\n<li>Strength training exercises: Deadlifts, push-ups, medicine ball throws, and planks.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 6: Technical Skills Practice<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ball control drills: Inside and outside touches, sole rolls, and juggling.<\/li>\n\n\n\n<li>Passing accuracy drills: Long-range passing, cross-field passing, and through balls.<\/li>\n\n\n\n<li>Shooting practice: Volleys, chip shots, and bending shots.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 7: Rest and Recovery<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Complete rest day or low-intensity recreational activities.<\/li>\n\n\n\n<li>Foam rolling or self-massage to aid muscle recovery and mobility.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This is a sample schedule, and it can be adjusted based on an athlete&#8217;s preferences and availability. It&#8217;s important to allow at least one or two rest days per week to ensure <a href=\"https:\/\/www.coachup.com\/nation\/articles\/benefits-of-recovery-for-athletes\" target=\"_blank\" rel=\"noreferrer noopener\">proper recovery<\/a>. 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!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image alignright size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2016\/08\/167-Kneeling_Kettlebell_Press___CoachUp_Football_Training_-_YouTube.jpg\" alt=\"offseason training\" class=\"wp-image-1259\" width=\"292\" height=\"195\" srcset=\"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2016\/08\/167-Kneeling_Kettlebell_Press___CoachUp_Football_Training_-_YouTube.jpg 600w, https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2016\/08\/167-Kneeling_Kettlebell_Press___CoachUp_Football_Training_-_YouTube-300x200.jpg 300w\" sizes=\"(max-width: 292px) 100vw, 292px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">With our 100% money-back guarantee and vetted coaches, anyone can achieve their full athletic potential. CoachUp is the safest and easiest way to find a coach for personalized training.\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/www.coachup.com\/?utm_source=Nation&amp;utm_medium=Article&amp;utm_campaign=ArticleFooter\" target=\"_blank\">Find your perfect coach<\/a>\u00a0today and become the athlete you want to be!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In a recent submission to the CoachUp Q&amp;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 [&hellip;]<\/p>\n","protected":false},"author":326,"featured_media":7095,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[1099],"class_list":["post-7093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-soccer","tag-offseason-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>CoachUp Q&amp;A: Offseason Soccer Training Schedule - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coachup.com\/nation\/articles\/offseason-soccer-training-schedule\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"CoachUp Q&amp;A: Offseason Soccer Training Schedule - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\"In a recent submission to the CoachUp Q&amp;A, an athlete requested a soccer specific, offseason workout plan for them to use throughout the summer. 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