10 tips to reach September in top physical and mental shape

Summer represents a break in the routine, an opportunity to recharge and disconnect. However, for a footballer—whether amateur, professional, or in training—this period should not be seen as just a break, but as a strategic preparation phase. The work done (or neglected) during these months will make a key difference in September, when leagues, training sessions, and sporting goals return.

At SIA Academy comprehensive player development is a top priority. Below, we share 10 key tips to help you return in September in the best possible physical, mental, and emotional condition, aligned with the professional vision we promote at the academy.

1. Keep a light but consistent training routine

The most common mistake during the summer is to stop physical activity completely. While it’s important to lower intensity, it’s just as crucial to maintain your base. Set up a simple routine: three to four sessions a week including cardio (like running or swimming), functional strength (bodyweight training), and ball work.
At SIA Academy, we work with adapted microcycles throughout the year to avoid abrupt stops and ensure a smooth preseason transition.

2. Eat well without going to extremes

Nutritional balance is essential in high performance. Enjoying summer doesn’t mean neglecting your diet. Prioritize fresh foods, high in fiber, quality proteins, and healthy fats (like avocado or nuts). Stay well hydrated, especially if you’re training outdoors.
Players at SIA Academy receive personalized nutritional education, understanding that top performance starts from within.

3. Train your mind like a muscle

Mental development is one of the least trained pillars outside of professional environments. Dedicate time to introspection: write your goals, practice visualization (see yourself succeeding in match scenarios), and meditate for a few minutes a day to reduce stress.
At the academy, sports coaching is part of the training: a player with good mental health makes better decisions on the pitch.

4. Play for fun

Summer football can be a source of enjoyment and learning. Join casual matches, local tournaments, or even beach football. This not only keeps you fit but also enhances your creativity, technique, and love for the game.
Rediscovering the playful essence of football helps you approach the season with more motivation and joy.

5. Review and adjust your goals

Summer is ideal for reflection: what did you achieve this season? What areas do you need to improve? Where do you want to be by next June?
At SIA Academy, each player follows a personalized development plan. Mimicking this practice—whether or not you’re in a professional structure—can make a big difference.

6. Take advantage of quality sleep

During the season, travel, schedules, and matches can disrupt sleep patterns. Summer allows you to return to a natural rhythm. Getting at least 7–8 hours of quality sleep improves concentration, immunity, and muscle recovery.
Many young talents underestimate the power of rest. In elite sports, sleep is a performance tool.

7. Try complementary activities to football

Practicing sports like swimming, cycling, hiking, pilates, or yoga during summer is an excellent way to build mobility, coordination, and flexibility, while avoiding overtraining.
SIA Academy incorporates these activities into summer plans to build more complete players.

8. Don’t skip preventive work

Even if you’re not competing, preventive training must continue. Spend 10 to 20 minutes a day strengthening your core, ankles, hips, and lower back. Include stability and mobility exercises.
This type of work is essential to return in September without discomfort, especially if long-term performance is your goal.

9. Strengthen your social and emotional well-being

Emotional health is also something you can train. Use summer to connect with family, catch up with friends, and disconnect from competitive pressure. This emotional balance is key to facing the season with maturity.
SIA Academy promotes a healthy and positive environment where players grow not just as footballers, but as people.

10. Understand that September is not the beginning—it’s a continuation

Many fall into the trap of “starting from scratch” in September. But true competitors use summer as a platform to return better than they left.
The invisible work—the kind you do when no one is watching—is what stands out most on the pitch.

Success in football isn’t just about talent. It’s built day by day, even during breaks, with small habits that add up. Applying these 10 tips will help you come back in September physically, mentally, and emotionally ready. At SIA Academy, we train players with a long-term mindset, aware that performance is developed throughout the year—even when the ball seems to be resting.

Football never stops—it evolves. So what about you? Will you stay still this summer, or take that step toward your best version?

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