.png)
Football pre-season prep: how to build a fitness base without burning out
- Luca Feser
- 4 days ago
- 2 min read
Pre-season sets the tone for your entire season. But go too hard, too fast—and you’ll hit match week already worn out.
At CURVA, we help players build the right base—without overloading their body. Here’s how we prep athletes to arrive sharp, strong, and ready.
The goal of pre-season isn’t just to survive it
Too many players treat pre-season like punishment. High-volume training. Endless running. No structure.
But pre-season isn’t about seeing who can suffer most. It’s about building:
a strong aerobic engine
repeat sprint ability
movement quality under fatigue
strength and power that lasts the season
Burnout in week 2 doesn’t build any of that.
How we structure smart pre-season training
1. Start with a base
First, we build capacity—not just crush you.
Tempo runs, aerobic intervals, and mobility
2–3 gym sessions per week to reintroduce volume
This sets the foundation for later intensity.
2. Layer in speed + power
After a base is in place, we ramp up.
Sprints, jumps, contrast training
Change of direction, deceleration drills
Plyos matched to your sport and position
We keep intensity high—but volume smart.
3. Condition for the sport, not just general fitness
Your position, match minutes, and style matter.
Midfielders need aerobic repeatability
Wingers need max velocity and sharp COD
Forwards need contact prep and strength endurance
CURVA builds this around your inputs—so you’re not guessing.
Signs you’re overdoing it
Burnout isn’t just mental. It shows up in:
heavy legs by session 3
trouble sleeping or recovering
slowed sprint times or repeated niggles
If that’s happening before friendlies start, you’ve gone too hard, too soon.
How CURVA prevents overload
We build your pre-season plan around:
your match calendar and return dates
your injury history and load tolerance
your sport, position, and physical goals
Sessions are progressive, position-specific, and fully guided—so you don’t waste energy doing the wrong work at the wrong time.
Takeaway
Pre-season isn’t about smashing yourself. It’s about building a base that lasts.
Train too hard and you’ll fade. Train smart and you’ll fly.
With CURVA, you show up match fit—not match tired.
