Individual Training During the Winter Break

The Bundesliga winter break has ended, but in many amateur leagues, the break lasts much longer. This raises an important question: What should footballers do to return stronger for the second half of the season?

A short recovery period is fine—but it should not exceed 1–2 days. If the break is too long, several physical parameters begin to deteriorate:

What Happens to Your Body During an Extended Break?

🗓 Day 1–2:
🔹 Beta-endorphin levels drop, negatively affecting mood.

🗓 Day 3–5:
🔹 Muscles lose elasticity.
🔹 Aerobic energy systems decline by ~5%.

🗓 Day 6–9:
🔹 VO₂ max (oxygen transport efficiency) decreases by ~10%.

🗓 Day 10:
🔹 Metabolism slows down—a big issue, especially during holiday indulgences.
🔹 Body fat increases, reducing agility and power.
🔹 Jumping ability declines and fatigue in the second half of matches increases.

🗓 Day 11–13:
🔹 Max heart rate and cardiac output drop by ~15%.
🔹 Loss of muscle mass begins.

🗓 Day 14–16:
🔹 Mitochondrial activity decreases, reducing endurance.
🔹 Further fat accumulation and muscle loss.

🗓 Day 17–19:
🔹 Thermogenesis and basal metabolic rate decrease—the body requires less energy.

🗓 Day 20–21:
🔹 VO₂ max drops by 20%.

🗓 Day 22–25:
🔹 All previously mentioned effects worsen.
🔹 Higher injury risk due to muscle loss.

🗓 Day 27–29:
🔹 Strength levels decrease by 30%.

The Consequences of a Long Break

🚫 Increased body fat
🚫 Reduced muscle mass & strength
🚫 Slower metabolism
🚫 Decreased agility, sprint speed & jumping ability
🚫 Higher injury risk

Considering these risks, every footballer should stay active during the winter break. But what exactly should they focus on?

Key Areas of Individual Training in Winter

Analyze Body Fat & Metabolism
Test for Muscular Imbalances
Assess Jumping & Sprint Performance (SJ, CMJ, DJ Tests)

Based on these evaluations, players receive:
Personalized nutrition plans
Individual strength training programs
Supplementation recommendations
Stretching and mobility exercises

To support recovery, massage, physiotherapy, and sauna sessions can also be incorporated. Depending on the amount of team training, individual strength training is scheduled 2–4 times per week.

The Benefits of Staying Active During the Winter Break

🏆 Increased muscle mass
🔥 Reduced body fat
Greater strength
💨 Improved sprint speed
🚀 Enhanced jumping ability
🦾 Better agility
🩹 Lower injury risk
💪 Improved aerobic & anaerobic endurance

For ambitious footballers, there are plenty of reasons not to sit idle. The winter break is much longer than the short summer off-season, making it the perfect time to build a strong foundation for the entire year.

💡 Check out our training database for strength-building exercises tailored to individual needs!

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