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Top Tips To Keep Your Fitness Up Out Of Season

12 Jun , 2019  

We’ve teamed up with FORZA Brand Ambassador and Sports Performance Coach, Tom Joyce, to bring you top tips on how to keep your fitness up out of season…

With the 2018/19 football season having drawn to a close across the UK and Europe, players from the Premier League, La Liga, Serie A, Bundesliga and Ligue 1 will now be taking well-deserved breaks before the 2019/20 season kicks off. Whilst it can be tempting to sit back and relax it’s important to keep your fitness up during off-season, no matter what level of football you play.

Don’t worry though, FORZA Brand Ambassador and Sports Performance Coach, Tom Joyce of Built Not Born, has got you covered with his top tips on how to keep your fitness up during off-season. Whether you’re a grassroots or professional player it all applies, so listen up!

Tom Joyce, Sports Performance Coach, Built Not Born


“If you’re going on holiday after the end of a season, try to maintain some basic cardiovascular training whilst you’re away. Whether it’s a 5k run across the beach in the morning or a swim in the pool between sunbathing, you can start to lose your cardiovascular fitness within a week or two if you’re not training at all. So, don’t leave it too long between off-season and pre-season.”


“It’s important to keep your diet healthy and balanced after the end of the season. If you gain excess weight it will make getting back into full training during pre-season even more difficult.”


“Keep on your toes during the off-season by mimicking some of the training you’ve done during the previous season. There’s some great products out there that make solo training a breeze or team up with an independent coach to put you through your paces.”


“Focus on you! The off-season is the perfect time for you to work on turning your weaknesses into strengths in time for the next season, so you have the best chance of making an impact on the pitch early.”

If you’re on the lookout for some new football drills and in need of some inspiration, check out our Football Training Guides here.

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