Fitness and Spring Break

Which way will your fitness go during this Spring Break? It can get worse, stay the same or actually improve. 

One of the most challenging aspects of High School soccer is the ratio of games to days in the week. There are just so many games and in such challenging conditions, that it is very difficult on a HS athlete. That in turn creates the need for recovery days, both mental and physical.  

Thus, it is hard to fit in all aspects of fitness during our training; flexibility, aerobic and anaerobic cardiovascular training, strength and core work. So, Spring Break actually presents a great opportunity, absent the pressures of playing in matches, to work on your overall fitness and set yourself up for healthier, more fit months of April and May. And it doesn't have to be a misery to do so.

Here is my suggestion:

Every other day - aerobic workouts  of 30-35 minutes of distance running (4 miles) or 45 minutes of stationary biking (12 miles). 

On the alternating days, begin with 20 minutes of personal soccer ball work and then do an Anaerobic workout such as the 800-600-400-200 yard challenge we have done, or 6 sets of 40 second 200 yard sprints with 1 minute breaks in between. These workouts will take you only 15 minutes tops.

NOTE: You can substitute a hard day skiing or hiking for either of these aerobic or anaerobic workouts.

And then get in 4 to 5 yoga, core workouts, or extended stretching sessions at a studio or with the use of an online app such as peloton or youtube.

Doing this with a partner that you are on vacation or stay-cation with, will really help.

This will have an immediate impact on your ability to play better and for longer, to not get injured, and on your mental resilience on the field. Your coach will notice! It will also help our team as we approach the closing months of the season.

Accountability - record your workouts and show your coach what it is you did over the break. I too plan to record what it is I did over the break and share with the team. Hopefully even your coach is a little less sore and a little more fit as we exit Spring Break. Have fun!