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If you play football and you're looking for a programme that will keep you in shape when football stops for its midwinter break, then you're in the right place.Stay right there! Let's go!
It's essential to give yourself a complete rest. This period of time will let your body recover and repair itself. But you shouldn't have more than 7 days of inactivity in total. Any more than this, and you'll lose the benefits of taking a break. Plus, it'll be harder to get back into the swing of things! But don't panic! If you've not really trained much during lockdown, all isn't lost - you'll just have to work slightly harder...
Once you've had your week's rest, you can embark on a training programme that's suitable for the off-season. The most important thing during this period is to keep on running so that you're in the best shape when you start your normal training again.
I recommend picking a programme that includes running both with and without a ball.
For example, you could jog for 20 minutes, then take 3 minutes' rest, and then do 15 minutes of running with the ball. Remember to have a drink during the recovery periods.
Repeat this programme two or three times a week until training starts back up again.
I recommend complementing your training programme with a set of exercises (approx. 15 minutes) that'll strengthen all your muscles and make them more toned. Prioritise bodyweight exercises, as there's no need to work your muscles and joints overly hard.