STAY FIT AND PREPARED DURING THE SUMMER BREAK
The summer break (usually 4–8 weeks) is a period of relaxation for many youth footballers. But if you want to grow towards a BVO, this is the perfect time to work on your development — without the pressure of matches. During this period you can train in peace on your technique, physique, football insight and mental resilience , so that you come back stronger in the preparation.
Training goals for the summer break
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Becoming technically stronger: improving ball feel, control, passing and shooting.
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Staying physically prepared: maintaining or improving strength, speed, agility and endurance.
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Mental growth: strengthen self-discipline, learning ability and focus.
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Nutrition & recovery: eat right, sleep well and deal with rest wisely.
Training structure
Physical preparation
A. Condition (2–3x per week)
Goal: Maintain and improve aerobic fitness.
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Interval runs: e.g. 6 x 3 minutes fast – 2 minutes rest.
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Endurance run: max. 30 minutes at a leisurely pace.
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Alternative: mountain biking, swimming or outdoor circuits.
B. Strength training (2x per week – body weight or light weights)
Goal: Injury prevention, muscle strength, core stability.
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Squats, lunges, push-ups, planks, superman.
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Plyometrics: box jumps, short jumps.
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Core: planks, Russian twists, leg raises.
C. Speed & explosiveness (1–2x per week)
Objective: Improve starting speed, response and acceleration.
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Sprinting: 10–30 meters, with rest in between.
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Sprint starts: from lying, sitting, inverted position.
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Running ladder, coordination, changes of direction.
Technique training (most essential)
Individual (4–5x per week, 30–60 minutes):
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Dribbling exercises (inside/outside, left and right foot).
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Pass & kick against a wall, at different speeds.
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Juggling challenges: e.g. 500 touches per day with both legs.
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Finishing on goal if you have access to a field or goal.
Group (1–2x per week):
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1-on-1 or 2-on-2 matches.
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Technique under resistance (e.g. rounding under pressure).
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Position specific drills (e.g. for defenders: interceptions).
Mental development
A. Setting goals (weekly and for preparation):
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Example: “My left leg will become as strong as my right.”
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Short goals: “This week 1000 passes against a wall without losing the ball.”
B. Visualization and self-reflection
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5 minutes a day: imagine you are playing for your dream club.
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Write down each week: what went well, what do you want to improve?
C. Self-discipline & structure
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Get up on time, plan your workout, stick to your own schedule.
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Train like a pro, even when there's no one checking on you.
Nutrition & recovery
A. Nutritional tips (for growth, training and recovery)
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Have a good breakfast: oatmeal, bread, fruit, protein-rich products.
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Balanced meals: vegetables, whole grains, proteins and healthy fats.
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Snacks: fruit, yoghurt, nuts, granola bars.
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Drink enough: 2–3 litres per day, especially in hot weather.
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Limit junk food, soda and energy drinks.
B. Recovery & sleep
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At least 8–9 hours of sleep per night.
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No screens just before bed.
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1–2 rest days per week, possibly with light activity (walking, swimming).
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Stretch daily, possibly do yoga or foam rolling.
Sample weekly schedule (youth 13–18 years, BVO-oriented)
| Day | Morning | Afternoon/Evening |
|---|---|---|
| Monday | Endurance run 20 min + core | Technique training (dribbling, passing) |
| Tuesday | Sprinting + coordination | Finishing on target + strength training |
| Wednesday | Rest or yoga/stretching | Match analysis + visualization |
| Thursday | Interval training | Technique + game format (1-on-1) |
| Friday | Core stability + juggling | Video analysis + reflection |
| Saturday | Sprint + technique forms | Finishing under pressure / coordination |
| Sunday | Active rest (walk) | Sleep, nutrition, planning next week |
Tips for maximum growth during the summer break
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Plan ahead: put your training times in your calendar.
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Train with purpose and focus: better 45 minutes of concentrated work than 2 hours of half-hearted work.
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Use video: film your actions and compare with pros.
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Work on your weaknesses: links, receiving, speed, insight into the game.
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Have fun: train with friends, combine play and challenge.
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Read/learn: watch documentaries, read biographies of top athletes.
Conclusion
The summer break is not a break, but a golden opportunity. While many players are sitting back, you can make the difference. Those who train specifically during the summer break will start the preparation fitter, stronger and more confident — and will stand out to scouts, trainers or BVOs. Work on yourself every day: physically, technically and mentally. Then you will not only grow as a player, but also as a person.
