How To Plan Training Sessions The Day Before A Game
A normal human body needs 48 hours of recovery time after a heavy workout, training sessions, or match. Understandably, being a professional athlete is not possible. But still, you need to give some rest to your body before the match day. You might be thinking this is not easy right? Agreed this is not easy but this is possible with proper planning and careful management according to specific player’s needs.
Pre-plan your training schedule
Start your week slowly and take it to the peak that you’re aiming for because ideally, the day after every match should be a rest day. Try to avoid a heavy workout a day before the match although you can do little training and stretching. Cooling down sessions help the player’s body to recover. Hoping you’ve already done your heavy workout and training sessions. A day before the game should be spent practicing tactics and techniques. You can do a little warm-up but if you overwork, your body will lack energy and can suffer from muscular aches and pains.
Training Drill
A day before the game you should focus on recovery, stretching, and light cardio. Everyone has their approach to this and they suggest the drill accordingly, some of the potential drills are:
- Non-contact small-sided games
- Foot volleyball
- Gentle jogging
- Time with physios
- Basic yoga
- Warm-ups
- Passing drills
- Shooting drills
- Tactical drills
These drills are to keep you fit and conditioning work to a minimum. Every coach has a different method to coach. Some coaches restrict the activities like practicing tactics and techniques but this depends on how well players have trained throughout the week. Players should feel fresh and motivated on the match day.
Eat Good
One should eat healthy and light food a day before the match. Avoid consuming food that contains sweet treats and fatty foods. You can have lean meat, fresh vegetables, and high-quality carbohydrates such as whole grains. It will provide the energy to perform well on the match day. It happens many times with the players that eat at home and eat whatever they get. Try to speak about this and know how you can manage it. Give them advice on what to eat the evening and morning before a match.
Stay Motivated
Don’t think about what had happened with your previous match, just forget about it and don’t judge yourself based on that match. Consult with your coach and plan for tomorrow’s game. Watch the success stories of the winning team or a specific player. This is called positive visualization, and this is the branch of sports psychology used by professionals.
Follow the advices of your coach
Every football player has a similar problem and every coach gives the same advice. It can vary in some cases. You should follow some personal responsibility during a pre-match training session. So, set your rules and expectations for the night and morning before the game.
Get to bed early
A player should take a minimum of seven hours of sleep to perform at their best the next day.
Drink lots of water
Being hydrated is very necessary for the player so drink water at regular intervals before the match day.
Eat a carb-rich meal four hours before kick-off
Players should have empty stomachs when the match begins. So the basic thrust of your pre-matchday football training sessions should be recovery and preparation.
Conclusion
Planning a training session a day before a game is easy. You just need to have a proper strategy about your goal and how you’re going to achieve it. I mentioned all the essential things that will help you to achieve your goal.
Topic covered in this article:
- Pre-plan your training schedule
- Training Drill
- Eat Good
- Stay Motivated
- Follow the advices of your coach
- Get to bed early
- Drink lots of water
- Eat a carb-rich meal four hours before kick-off
Thanks for reading this article. I hope this helps!
