IMPROVE MATCH FITNESS QUICK | Soccer is back ⚽️ BE READY

Turn a setback into a comeback.

The COVID-19 crisis is finally beginning to settle and life getting back to normal. That means that you might be back playing soccer within a few weeks or months!

If you have been keeping up your training routine during this time of lockdown, well done! If you need to get back into shape to be prepared for your team preparation, it's not too late! We can do this together!

My name is Lucas Kruel and I am a personal trainer of 30+ top football athletes worldwide. During COVID-19, all of my athletes have been training online with me while in lockdown. The players have shown great dedication and energy in their trainings as they prepare for their comeback.

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Read more: How the top athletes train during COVID-19

Below is all the information you need to get back to your match performance level so you can come out of this difficult time as a stronger person and player!

Why you need to get match fit

Lower your risk of injury when returning to the pitch
Outperform your team mates to secure your position
Increase self confidence, self belief and self motivation
Improve performances in training and games
Become a leader in your preparation
Increase your general energy and endurance
Improve areas of body stiffness, pain or injury (strengthen ankles etc.)
Improve areas of weakness (ball skills, speed etc.)

Get match fit: What to do

Health preparation

STAY AT HOME - Every country or state has different rules and regulations regarding COVID-19... and your health is the number one priority. Staying at home when possible allows you to have a better chance of maintaining health and keeping others around you healthy - because if you do become sick, you will not be allowed to join the team training or games. So stay safe!
MAINTAIN HEALTHY ROUTINE - It's a strange time for everyone and we have all needed to adapt to the circumstances. Once you have settled into your new life in lockdown, try your best to maintain a healthy routine. Try to go to sleep and wake up at the same time everyday, stay hydrated, move the body throughout the day and if possible spend some time outdoors. By staying motivated in your routine, you will hopefully feel less lethargic, negative and anxious. This then positively flows onto your performance levels. Optimal Sleep Guidelines here.
MAINTAIN NUTRITIONAL DIET - It's going to be a challenge for everybody when it comes to maintaining a healthy diet during this stressful time. Many people may over-eat or under-eat nutritional foods due to boredom, stress or anxiety. So try to maintain your routine meals, healthy snacks and hydration. Eating healthier will help you perform better mentally and physically. Access your Athlete Nutritional Guide.

Match fitness preparation

FULL BODY CONDITIONING - During a game, you need to use your entire body to move on and off the ball, and against your opponents. So, you need to keep up the full body workouts. If you are at home, get started on workouts that focus on resistance, power, coordination and core strength. This type of training is vital when getting back to match fitness as you are building the foundations for better performances. Your body will also build up strength and will be ready for the battles on the field. Full Body Athlete Workouts here.

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TRAIN OUTDOORS - If it is possible in your situation, try to train outside. Training outside allows you to become accustomed to the weather conditions and uneven terrain again. Environmental conditions are unpredictable so it will add another element of difficulty to your training. This will allow you to be more prepared for the reality of your team training and games - as weather conditions can be different every day. Training outdoors also gives you a mental break from being indoors all day which is important for your mental health and general energy levels.

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RECOVERY - If you are suffering an injury or have some small areas of pain and stiffness, this is the perfect time to take care of that part of your body and return to the pitch 100%. If you have had an injury, speak to your doctor or physiotherapist for advice on exercises or treatments. Then put these exercises into action on a weekly basis! If you have no injuries, then this is the perfect time to build a great injury prevention routine. Including mobility, flexibility and joint strengthening exercises into your daily routine can be game changing and will increase the chance of you returning to the pitch without any injuries or pain. More info and exercises for your injury prevention routine.

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Soccer preparation

TACTICAL LEARNING - Never underestimate the power of great tactical knowledge - it changes the way you see the game. This is a great opportunity to learn more about the tactics of your team and also gain knowledge about the movements and plays of other teams! Ask questions to your coach or leadership players about certain tactics, watch YouTube videos on plays from your favourite teams and listen to tactical analyses of games or teams. You will learn a lot and you can enhance your own game by implementing this knowledge into your movements.
BALL WORK - Keep touching the ball during this time! Whether that is juggling, practicing tricks, running with the ball at different paces, improving techniques or passing. This is a great opportunity to focus on your weaknesses with the ball so you can capitilize on those gains when you return to the pitch.
CONTACT YOUR TEAM MATES - Be there for your teammates and they will be there for you. Keeping contact with your team is an important factor in maintaining a strong bond, ensuring everyone is doing ok and staying healthy, and keeping the focus on the end goal. If you maintain a strong relationship through the hard times, your team will flourish in the good times. Also, keeping in touch with your teammates can encourage and motivate all players to keep moving and pushing themselves to be match fit for the first team training back.

Match fit: Lets go

Before you start:

Set your goals - What do you want to achieve and when do you want to achieve it? Read more here.
Take a Fitness Test - Evaluate your current level and then re-test yourself again in 6 weeks time. Start your free Fitness Test.
Training Techniques - Understand important training movements so you gain greater results from your workouts. Read more here.

Match fit: Choose your program

Full body conditioning program

RETURN TO THE PITCH IN BEASTMODE.

1 MONTH FREE OF FULL BODY WORKOUTS

Want to return to the pitch stronger than before? This is an excellent source of weekly workouts, tutorials, sleep & nutrition, training with Pro Athletes and support from the #TRUSTMYCOACH Team. This program was designed by elite trainer, Lucas Kruel, for young soccer players wanting to enhance their performance and movement on the pitch! More info here.

Soccer season preparation program

BECOME THE COMPLETE PLAYER WITH YOUR NEW GAME PLAN

6 WEEK FUNCTIONAL TRAININGS, CONDITIONING & BALL WORK

You want to show the world that you are a complete player? This 6 week program incorporates full body functional training, ball work and conditioning sessions to perfectly prepare you for your upcoming season. More info here.

Last chance preparation program

IT'S NEVER TOO LATE TO GET PREPARED. YOU JUST GOTTA START.

7 DAYS FREE OF FULL BODY WORKOUTS

Have you run out of time? Don't worry, get fitter quickly with this 7 day free program full of mobility, strength, resistance, coordination and stability workouts. You'll be back training better than ever in no time! More info here.

This has been a hard time for everyone in the world. So stay positive, stay healthy and make good choices for yourself and the people around you!

If you need to get match fit quick before your season begins again, use the resources and the free programs available on #TRUSTMYCOACH and we will guide you towards achieving your goals. Good luck and stay safe!

NOTE: Before you start: Consult your healthcare professional before beginning any fitness regime. When doing the free #TRUSTMYCOACH Workouts - ensure you warm-up before and train at your own level and comfort. If you feel pain, dizziness or nauseous, stop training immediately.