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Off-Season Training Guide For LI Soccer Players

For dedicated soccer players on Long Island, the off-season months of July and August can be an opportunity to sharpen skills, increase endurance, and build strength to dominate the field in the upcoming season or at your next tryout. However, knowing where to begin with a comprehensive and effective training program can be a challenge. That's where this book comes in. With a focus on a two-month training program specifically designed for off-season soccer players on Long Island, this guide offers a step-by-step guide to help athletes at all levels maximize their potential and achieve their goals. From exercises and drills to nutrition and recovery, this book provides a complete plan for players to take their game to the next level.

We know that summers on long island can make daily planning difficult, Our weekly breakdown allows for more flexibility in scheduling, as athletes may need to adjust their training days due to unforeseen circumstances or other commitments.

It is important to emphasize that individuals should be mindful of their own capabilities and limitations when exercising. Setting appropriate rep and set limits is crucial to avoid injury and overexertion. It's important to listen to your body and not push yourself beyond your limits.

Weeks 1 & 2

Distance Running

When jogging, athletes should focus on maintaining a proper form, which includes keeping their head up, shoulders relaxed, and arms bent at 90 degrees. They should also focus on breathing steadily and deeply to ensure proper oxygen intake, and maintaining a comfortable pace that allows them to complete their desired distance without burning out too quickly. Additionally, athletes should be mindful of their surroundings and maintain a safe and even surface to avoid injuries.


To perform a proper sit-up, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and engage your core muscles. Slowly lift your head, neck, and shoulder blades off the ground while maintaining a neutral spine, exhaling as you lift. Lower yourself back down with control and inhale at the starting position, repeating for your desired number of reps. Remember to avoid tucking your chin into your chest and pulling on your neck with your hands, as this can strain the neck muscles.

Lateral shuffles

Relax and find a balanced stance with your . Take a big step to the side with your right foot, then follow with your left foot. Repeat this side-to-side shuffling motion, staying low to the ground and keeping your feet facing forward. To add intensity, you can use resistance bands or perform lateral shuffles on an incline.


We hope you know how to do push-ups.

Weeks 3 & 4

Hill sprints

Find a hill with a moderate incline and a safe running surface. Start at the bottom of the hill and sprint up the hill as fast as you can, focusing on driving your knees up and using your arms to help propel you forward. Once you reach the top of the hill, walk or jog back down to the bottom to recover before starting the next sprint.


To do a burpee, start in a standing position, then drop down into a squat with your hands on the ground. Kick your feet back to a plank position, then lower your body down to the ground for a push-up. From there, bring your feet back up to your hands, stand up, and finish with a jump.

Russian twists

To do Russian twists, sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet a few inches off the floor. With your arms extended in front of you, twist your torso to the left, then to the right, tapping the floor on each side with your hands. Repeat this twisting motion for the desired number of reps. To increase the difficulty, you can hold a weight or medicine ball in your hands as you twist.

Romanian Deadlifts

Bodyweight Romanian deadlifts are a great way to improve posterior chain strength without needing any equipment. Begin by standing with feet hip-width apart and hands on your hips. Shift your weight onto your left foot and lift your right foot off the ground, then slowly lower your upper body while simultaneously raising your right leg behind you. Keep your back flat and core engaged throughout the movement. Once you feel a stretch in your hamstrings, pause for a moment before returning to standing position and repeating on the other leg.

Weeks 5 & 6


Start with a light aerobic warm-up to increase blood flow to your muscles. Choose a variety of stretches that target the muscle groups you will be using during your workout, such as hamstring stretches or quadriceps stretches. Hold each stretch for 10-30 seconds, making sure to avoid bouncing or jerky movements, and repeat each stretch 2-4 times. Remember to breathe deeply and relax into each stretch, avoiding any pain or discomfort.

Interval sprints

First choose a distance to run, such as 100 meters or 200 meters. Start with a warm-up jog for a few minutes, then sprint the chosen distance as fast as possible. Rest for a set amount of time, such as 30 seconds, before sprinting the same distance again. Repeat this cycle of sprinting and resting for several sets, gradually increasing the number of sets or decreasing the rest time as your fitness level improves.


Grip a bar with your palms facing away from your body, shoulder-width apart. Engage your shoulder blades and brace your core, then pull your body upward by engaging your back muscles and keeping your elbows close to your body. Once your chin is above the bar, lower yourself back down with control to complete the exercise.


Begin in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Lower your forearms to the ground and maintain a straight line from your head to your heels, engaging your core muscles to keep your hips level. Hold this position for as long as you can, breathing steadily and keeping your back flat, before releasing and resting.

Weeks 7 & 8

Beep Test

The Pacer fitness test, beep test, is a commonly used fitness guide for soccer players. To perform the test, players start on one end of a 20-meter course and run back and forth, reaching the opposite end before a beep sounds. The time between beeps decreases as the test goes on, making it progressively harder. To pass the test, players need to reach the opposite end before the beep sounds on two consecutive occasions. The test can be performed individually or as part of a group, and it is commonly used by soccer coaches to assess a player's cardiovascular fitness and endurance.

Bodyweight Squats

To perform a bodyweight front squat, begin by standing with your feet shoulder-width apart and your toes pointing straight ahead. Next, cross your arms in front of your chest and bring your hands to your shoulders. Keeping your back straight and your core engaged, bend your knees and hips to lower your body until your thighs are parallel to the ground. Finally, push through your heels to stand back up to the starting position. Repeat for the desired number of repetitions.

Mountain climbers

From a high plank position with your arms straight and shoulders directly over your wrists. Drive one knee toward your chest, then quickly switch and bring the other knee forward while extending the first leg back. Continue to alternate legs in a quick, running-like motion, keeping your core engaged and your hips level. Aim for a steady pace to elevate your heart rate and get the most out of this dynamic exercise.

Body Maintenance & Icing

Icing can be a helpful tool for soccer players dealing with soreness, inflammation, or injuries. To ice effectively, wrap a cold pack or bag of ice in a towel and apply it to the affected area for 15-20 minutes at a time, taking care not to leave it on for too long. It is also important to avoid applying ice directly to the skin, and to check with a healthcare professional if the pain or discomfort persists.

Stay Consistent with Your Workouts

Consistency is key when it comes to seeing results from your workouts during the off-season. Regular exercise can help build and maintain strength, endurance, and flexibility, which are all essential for soccer players. Additionally, consistent workouts help prevent injury by keeping your muscles and joints strong and mobile.

Consistency isn't just about working out regularly, but also about staying committed to healthy habits like getting enough sleep, staying hydrated, and eating a balanced diet. These habits all contribute to overall physical and mental well-being, which can positively impact your performance on the soccer field.

It is our hope that you have found this offseason workout plan for soccer to be helpful in achieving your fitness goals. Remember that this plan is a guide and can be adapted to fit your specific needs and preferences. If you feel that certain exercises are not working for you or you want to add more, feel free to modify the plan accordingly. Always listen to your body and give it the rest it needs to avoid injury. With consistency and dedication, you will see improvements in your overall fitness and performance on the soccer field. Good luck on your fitness journey!

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