5 Pre-Season Tips Every Grassroots Footballer Should Know

Pre-Season is fast approaching (If not already here for those who are extra eager). A time of year that some love, but many dread. But pre-season isn't just about fitness drills and chasing cones. It is a short window of time where as a team and personally you have an opportunity to set the tone for the upcoming season. Whether you're fighting for a starting spot, coming back from an injury or just eager to get back on the field - here are 5 tips that will help you hit the ground running.

 

1. Set Personal Goals Early

Before you even step back into pre-season training you should step back and ask yourself 'What do I want to achieve this year?' It could be anything from:

• Hitting double digits for goals or assists
• Improving consistency
• Becoming a more vocal leader

Whatever your goals are, write them down. Tracking progress is a proven way to stay motivated and accountable.

This is exactly why we made The Football Trackers - To help players like you set targets and stick to them throughout the long and arduous season. 

 

2. Build A Routine

Consistency beats intensity. Every single time. You don't need to train like a pro every day, but a solid routine will help elevate your pre-season. For example, set yourself a weekly schedule

• 1 Run per week (5-10k)
• 2 Gym sessions focusing on strength, upper and lower body (I know, nobody likes leg day, but if you want to score some screamers from range next year, you need it)
• 1-2 Team sessions depending on how your teams pre-season is arranged
• 1 day a week where you study the game, watch some clips of the best players in the world in your position, study their movement, their body language and their technique

Of course you can customise this routine to suit your level and availability but having that regular routine will give you an advantage over your teammates going into pre-season before any work on the pitch is even done.

 

3. Reflect on every session, and every match

Reflection is without doubt, one of the most underrated and under-utilised improvement tools a football player can use. Whether you're in your first year of the sport or you're a veteran. Reflecting on your performances is the key to helping you spot patterns and understand what needs to be improved.

After every session jot down in your football tracker, what went well, what could be improved next time and how you are going to go about that improvement. It's a 2 minute activity that could make a HUGE difference in your performances.

 

4. Fuel and Recover Properly

The summer is in full swing right now, so junk food and BBQ's will be common, there is nothing wrong with that. But fuelling yourself well, especially on training and match days will make a massive difference. The following tips could help you feel in the best shape every time you step onto the pitch:

• Eat before training (Carbs and protein - Chicken and pasta is my favourite)
• Hydrate well (This is massively important, it is hot out there during pre season so make sure you're drinking enough water before, during and after you train and play.)
• Sleep! Again, this is tough, it's summer you want to make the most of it, but getting at least 7 hours sleep the night before a match will give your body all the recovery it needs pre-game.
  
• Stretch post training. I know this one sucks, its boring and feels like a waste of time, but your body will thank you. It will help your muscles to reset and be ready for the next time you play and will reduce the likelihood of you picking up a knock.

 

5. Train with Purpose

Everything you do in pre-season should serve your performances. If you are a winger - are you practising your sprints and final ball delivery?

If you are a centre-back are you working on positioning and distribution?

Train smart, not just hard. In the grand scheme of things, pre-season is short, make the most of every session.

 

Final Whistle

The best players don't just show up - they prepare. With these five habits in place you give yourself the best opportunity possible to have a positive pre-season and cement your place in the starting XI for the start of the new season.

Ready to track every game, every goal and every lesson? Grab your Football Tracker or Women's Football Tracker from our website ( www.thecateanccioclub.com/products ) and dominate this season!