Stay fit during the winter break

STAYING FIT DURING THE WINTER BREAK FOR YOUTH PLAYERS WITH BVO AMBITIONS

1. Introduction
For youth players who dream of becoming professional footballers, the winter break is not a time to sit still. While rest remains important, this is precisely the time to distinguish yourself. During this period, you can work individually on your technique, physique, mentality and lifestyle. This report will help you with a structured approach that fits your ambition to take a step towards a BVO.

2. Training structure

2.1 Physical development (focused on youth)
Objective: Maintenance and strengthening of basic condition, strength and motor skills, without overload.

A. Conditioning training (2-3x per week)

  • Age 12–14: Games (e.g. relay races, tag with changes of direction), short runs (e.g. 10 x 20m).

  • Age 15–18: Endurance runs of max. 20–30 minutes or interval runs such as 6 x 2 minutes fast – 1 minute easy.

B. Strength and core (2x per week, body weight)

  • Push-ups, squats, lunges, planks, superman exercises.

  • Balance and coordination: working with 1-leg jumps, balance exercises with closed eyes.

  • No heavy weights! Focus on correct technique.

C. Speed ​​and agility (1-2x per week)

  • Sprints of 5-30 meters with starts from different positions.

  • Reaction games, such as sprinting after a signal or movement from the trainer/parent.

  • Running ladder exercises for foot speed.

2.2 Technique training (highest priority for youth)
Goal: Improve ball control, overview, left and right leg.

Individual technique forms (4-5x per week, 30-60 min)

  • Dribbling with both legs (front, inside, outside of foot).

  • Juggling: Set a daily goal (e.g. 100 times without falling).

  • Pass & kick against wall (alternating left/right).

  • 1st assumption in different ways (foot, inner leg, upper leg).

Extra tips:

  • Film yourself occasionally and evaluate your posture, control and speed.

  • Challenge yourself: work with time limits or smaller spaces.

3. Mental development
Objective: To strengthen mentality, discipline and learning ability.

A. Goal-oriented training

  • Set goals each week: e.g. “I want to dribble for 10 minutes without losing the ball” or “I will practice 100 left-foot passes”.

  • Keep a logbook: what went well, what could be improved?

B. Self-reflection

  • Think about matches or training sessions from the past six months.

  • Write down: what are my strengths? What do I want to be better at?

C. Visualization & motivation

  • Imagine yourself playing in a BVO match. How do you move? How do you behave?

  • Hang a motivational card or image in your room (target club, favorite player, quote).

4. Nutrition & recovery (youth friendly)
Purpose: Good building blocks for growth, training and recovery.

Nutrition tips for youth players:

  • Eat 3 main meals + 2 healthy snacks (fruit, nuts, yoghurt).

  • Sufficient proteins (milk, chicken, eggs), vegetables and whole grain products.

  • Drink water: 1.5–2 liters per day.

  • Limit soft drinks and snacks (possible sometimes, but in moderation).

Recovery:

  • At least 8–9 hours of sleep per night.

  • A 20-minute power nap is allowed if you are tired.

  • Rest days are important: at least 1 per week.

5. Sample weekly schedule for youth player (13–17 years)

Day Morning Afternoon/Evening
Monday School / Rest Technique training (dribbling, passing)
Tuesday Core stability Sprint + walking ladder + juggle challenge
Wednesday Rest or yoga/stretch Technique + small strength (push-ups/plank)
Thursday Running training (interval) Pass + kicking form + reaction game
Friday Core + balance Short game format 1-on-1 or with friend
Saturday Technique + coordination Visualization + logbook evaluation
Sunday Active rest (walking/cycling) Nutrition, stretching, mental rest


6. Additional tips for players who want to train BVO-worthy

  • Be independent: Don't wait for your trainer. You are responsible for your development.

  • Ask for feedback: Ask your coach, parents or teammates what they see you can improve on.

  • Stay curious: Watch matches (analyze positions, choices, running lines).

  • Do extras: Get up early to practice for 15 minutes = a pro mentality.

  • Provide balance: Develop social and school skills too. Clubs look at the person, not just the player.

7. Conclusion
For youth players with BVO ambitions, the winter break is not a break, but an opportunity. By training independently, purposefully and with discipline, you can make a difference. This approach helps you to enter the second half of the season physically sharp, technically refined and mentally eager.

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