At the end of a tough football season, it's tempting to sit back and spend all summer to recharge your batteries before the next campaign. While this approach seems to be an excellent idea in the long, warm (ha!) Days of June and July, you'll hurry to the season opener if you can barely play five minutes of a match without taking a breather.
Follow this four-week training schedule to make sure the match day is not a big shock to the system. We'll warn you now that it's not going to be an easy month, but you'll be pleased to see the last 20 minutes of the first game back in the hard yards when you score a hat-trick as the only fit enough to keep going ,
Once you're up to date with these fitness trainings, you can improve your skills with the exercises used by Premier League scorer Harry Kane. They are better prepared than ever for the kick-off.
Tom Henson is a UKSCA-approved strength and conditioning coach who works at Southampton FC and provides fitness and strength training for the 1
Henson says: "The words" pre-season training "evoke horror stories from players who run until they get on their nerves. With this plan, the first week of training after a few weeks on the sunbed (if you're lucky) or on the couch to facilitate the training. Steady-state cardio will not strain your body like interval sprints, but it will create an aerobic base that helps with recovery from the shorter, sharper workout in the following weeks. The other two workouts a week should be anything but a stable cardio workout to promote mobility without the running pattern remaining the same with repetitive stress.
Workout 1: 45-minute run
Exercise lightly and moderately. The goal is to maintain 75% of your maximum heart rate.
Sessions 2 and 3: Sports Sessions
For example swimming, tennis or a session on the exercise bike or rowing machine.
Henson says: "These exercises are all about working with lactate supercompensation. In the 3-2-1 Pattern Drill, the idea is that you increase your pauses with increasing intensity to move from aerobic to anaerobic training. Training this week improves your ability to buffer high levels of lactic acid in your muscles and maintain a high workload. This means that you are still strong when the game is approaching full time while everyone else is under the hood. The high energy consumption will also help to burn the earned pints at the end of last season.
Session 1: 3-2-1 Interval Sprints
Run as fast as three minutes on a track or on a football field, then rest for one minute. Run for another two minutes and then rest for two minutes. Then run for a minute and rest for three minutes. That takes 12 minutes. Repeat this process a total of three times.
Session 2: VO2 max stimulation runs
Start on the goal line and try to measure the length of the field 4.5 times in two minutes, then rest for two minutes. Repeat this a total of six times.
Henson says: "After three weeks, the intervals will be shorter, but that means you can increase the intensity. A good VO2 max is of no use if your muscles are laced with lactic acid and your body shuts off. Here these sessions will make the difference. These intervals force you to exercise at or slightly above your lactate threshold. As a result, you increase the intensity with which it occurs in a game situation. In other words, you will be able to maintain a high level of intensity in games as you train even more in training. The five-on-five sessions also mark all the boxes. They combine these short, sharp sprints with multidirectional moves, football skills and a game situation that will hone you in for the first game of the new season.
Session 1: 1: 1 Interval Sprints
Sprint for a minute, then jog gently for a total of ten sentences for one minute.
Interval sprints in the ratio 2: 1: 3
Increase the intensity. Sprint 45 seconds and then jog 2 minutes and 15 seconds for a total of eight sets.
Session 3: Football
For example, a five-on-five game.
Week 4  Henson says: "The last week before a return to competitive activity involves metabolic sprints over mixed distances and involves many changes of direction. As a result, the body gets used to game-specific sprints and movements. It's a challenge to your central nervous system and your neuromuscular system, but the key is to "stimulate, not destroy." For the shuttles as well as for the clock drill you want to keep the quality high. Run in good shape, focus on staying agile, turning sharply and powerfully accelerating. Now you are ready. Enjoy the season.
Session 1: Shuttle Rides
Sprint from the goal line to the edge of the six-yard box and then return to the start. Sprint from the goal line to the edge of the penalty area, go back. Sprint to the midline, go back. Repeat this procedure six to eight times, depending on how tired you are.
Session 2: Watch bore in the center circle
Mark a dial with 12 cones in the center circle. Always start in the middle and walk to the cone, which is intended for 3 o'clock, then 6, then 9 and then 12 o'clock. Take a five-time break before continuing. Do that twice more. Then execute a set that runs at 2, 4, 6, 8, 10 and 12 o'clock. Rest five times as long as it took again. Finally, run around the whole face. Try to run as fast as possible and change the direction of both feet.
Session 3: Football
For example, a five-on-five game.