Have you ever wondered what goes on behind the scenes in the life of a professional footballer? From intense training sessions to strategic game preparations, the weekly schedule of a footballer is a meticulously planned routine designed to optimize performance on the pitch. Join us as we peel back the curtain and explore the inner workings of a typical week for a football team gearing up for match day.
Match Day +1 (Day after a game) Typically anyone who played 60+ minutes will be doing a light recovery session focused on promoting muscle repair and reducing muscle soreness. Recovery activities may include foam rolling, mobility drills, and low-intensity cardiovascular exercises to enhance blood flow and remove metabolic waste products. Active recovery strategies such as light jogging or cycling can help accelerate the clearance of lactate and improve overall recovery. While anyone else will be doing some sort of fitness work and small sided (4v4-7v7) games
Match day +2 Is usually a day off for the squad. A day off from structured training to allow players to rest and recharge both physically and mentally. Adequate rest is crucial for optimizing recovery, reducing the risk of overtraining, and preventing injury. Encourage players to engage in active recovery strategies such as leisurely walks, yoga, or stretching to promote relaxation and flexibility. Sports science tip: Rest days are essential for restoring neuromuscular function and replenishing energy stores, contributing to overall performance readines
Match day -4 Now we start gearing into the new week. Players are usually split up into small groups and this day is used to get loads of technical work in (mainly position specific) some very light fitness may be added in but typically this session isn’t to intense. Technical drills may include passing patterns, position specific areas where players may need to improve, or just fine tuning. Light fitness components such as agility drills or short sprints may be included to maintain conditioning levels without causing excessive fatigue. .
Match day -3 Now that the players are well rested and have a few days before the next match, heavier loads can be placed on the squad. Fitness will be the main focus but this can be disguised in small sided games such as 1v1s, 2v2s. Some extra fitness will be included as well.
Match Day -2 Now we can start gearing towards game day and sessions will be a lot more tactical. Players will work in units to get a better understanding of their role come match day. Players work collaboratively in units to develop a cohesive understanding of their roles and responsibilities within the team structure.
Match Day -1 Final prep is now. Few last minute tactical changes, some fine tuning of the game plan, light walk throughs, and set pieces
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