Tips to train during the holidays
We are on the verge of the Christmas holidays. We all know what that means: big meals, family gatherings, drinks with friends, lots of celebrations… As usual, during this time we dedicate most of our time to being with our loved ones, exchanging gifts, and enjoying various sweets. That´s why it is important to know some tips to train during the holidays.
Because it’s never a good idea to neglect physical exercise. Even if it’s moderate, we should try to stay in shape. Especially if you are a soccer player.
The importance of holiday workout routines
It is important not to leave physical activity for the last minute. We can’t wait for a free slot to appear among all the meetings and plans. We should treat it as a priority, and a routine can help with holiday workout routines.
If we set daily schedules, with the corresponding rest periods, it’s much more likely that we won’t skip our training during holidays. Next, it’s important to know the space available during the holidays. Is it a small, enclosed area? Do we have access to a large outdoor space?
Once we know these variables, we can establish our routine. To do this, we should try not to neglect any of the following types of training: cardio, strength, endurance and agility.
If we can’t go to the gym and only have our home available, we can schedule between 30 and 60 minutes daily for endurance, agility and strength training.
Regarding the latter, it’s not absolutely necessary to have weights or other equipment, although if we have them, that’s even better. But our own body weight is enough. When setting up exercise sets, try to alternate between exercises like sit-ups, push-ups, squats, jumps, etc.
But remember, as a soccer player, there’s one essential thing you cannot neglect: cardio. Whether you’re near the street in a city or in the countryside, you can surely get out for a run every now and then. Since the weather during these dates can be unpredictable, if one day you can’t go outside, you can always do burpees or jump rope to keep your heart rate up.
Work on technique and skills
If you have a training partner nearby, that’s even better, as both of you can repeat your coach’s exercises on a nearby field or open space. If you’re alone, as is likely the case for most of us, grab a ball and work on individual techniques.
Repeat ball control exercises, touches and passes against the wall. You can also work on dribbles and shots. This is very important, as focusing on balance and ball possession will help you develop these skills further and avoid losing your edge after two weeks of holidays.
It would be ideal if you could also get some cones. However, you can really use any object that serves the same purpose. This way, you can also practice dynamic and lateral movements, simulating real game situations.
Maintain a balanced diet and a positive attitude
Regarding nutrition, it’s very important to focus on foods that provide energy and healthy fats. Above all, avoid those that make you feel heavy or ultra-processed foods, like industrial pastries.
Before a workout, for example, you can have protein bars, rice cakes, some turkey or chicken, yogurt or fresh cheese, etc. You can also combine these foods, but try to stay away from sugary sodas, energy drinks or coffee.
Simply focus on maintaining a balanced and healthy diet so that your body can respond perfectly to physical activity. And, most importantly, stay hydrated, both on and off the field. Our body is largely made of water, remember that.
Also, and above all, we are talking about sports training over Christmas break. This means, as we mentioned at the beginning of the post, many gatherings and celebrations with our loved ones. Therefore, you have a thousand reasons to stay positive. The mind is our engine, and if it’s not working properly, our concentration will be all over the place.
Forget about pressure and make sure exercise is a pleasure, not an obligation. Adapt it in such a way that you don’t have to sacrifice any family or friend gatherings. Exercise not only helps keep our body healthy but also our mind. And don’t feel bad if one day you can’t train; it’s okay, it’s normal.
As a final tip to be at 100%, sleep well. I know it’s easier said than done, and some of us find it harder to fall asleep than others, but if you train daily and maintain a balanced diet, you will help your body and mind rest at night.
These are some tips to train during the holidays, but please don’t forget to enjoy and give lots of hugs. We will wait for you in our next soccer camps. Merry Christmas!
