How to structure an off-season football plan to become the fittest player on the pitch

The off-season is where the fittest footballers separate themselves. Without matches and tactical sessions, we can focus fully on building physical qualities—endurance, power, repeat sprint ability, movement efficiency—that decide who lasts longest and performs best over 90 minutes.

Recover first, then rebuild

We open the off-season with 1–2 weeks of active recovery. Light mobility, bodyweight circuits, and aerobic work help clear fatigue and reset movement patterns after a long season. This lays the foundation for higher intensity training later.

Train across all energy systems

Football demands high capacity across aerobic and anaerobic systems. We train both—systematically.

Aerobic base Essential for recovery between sprints and maintaining performance across halves. We use tempo runs, bike intervals, and low-intensity circuits to raise baseline fitness.

Anaerobic power Built through repeated sprint work, short rest intervals, and shuttle-based conditioning. Key for explosive efforts, transitions, and pressing actions.

Speed and agility Sprint drills, change-of-direction patterns, and plyometrics develop straight-line speed and movement economy.

Position-specific priorities for an off-season football plan

Every role on the pitch has a different fitness profile. A box-to-box midfielder needs high repeat-effort capacity. A winger needs top-end speed and recovery between bursts. CURVA personalises each plan based on your position, playing style, and weekly schedule.

Integrate strength, mobility, and recovery

We don’t train fitness in isolation. Strength work supports durability. Mobility keeps movement clean and efficient. Recovery protocols prevent overload. CURVA balances all areas to build a body that performs consistently, not just occasionally.

Become the one who outlasts everyone

The fittest player on the pitch isn’t always the fastest—but they’re always there in the 89th minute, making the sprint others can’t. With CURVA, every session in the off-season football plan is a step towards that.