Intelligent routine to regain fitness after Christmas in football

After the Christmas break, footballers usually face a common reality: loss of rhythm, heavier physical sensations, and reduced competitive sharpness. Richer meals, changes in habits, and reduced training directly affect performance, but with proper planning this period can become an advantage. A well-structured routine allows players to regain fitness progressively, safely, and in a football-specific way.

At SIA Academy we understand this moment as a strategic phase of the season, not just a simple return to activity. That is why we design a routine that respects the body’s timing and prioritizes the player’s physical and mental adaptation, avoiding unnecessary risks and aiming for sustainable performance.

Foundations of a progressive return to training

Every intelligent routine after Christmas must be based on three pillars: physical readaptation, load control, and game-specific stimuli. It is not about speeding up processes, but about rebuilding a solid base that allows competition throughout the rest of the season.

The first step of the routine focuses on joint mobility and muscle activation. After several days of lower demands, the body needs to recover basic movement patterns before increasing intensity. This initial work reduces the risk of injury and improves the quality of subsequent training sessions.

Ximo, physical trainer at the academy, explains it clearly: “a good routine after Christmas must give the player sensations back before demanding performance.” This idea defines our methodology: prioritizing movement quality over training volume.

The ball as a key element of routine

One of the most common mistakes during this period is separating physical work from football. At SIA Academy we commit to a routine in which the ball is present from the very beginning, because footballers need to reconnect with the game, not just with physical effort.

Technical exercises, rondos, small-sided possession games, and decision-making tasks are part of the routine from the first days. These tasks help recover coordination, spatial awareness, and mental speed—areas that are also affected after the Christmas break.

According to Ximo, “when the player trains with the ball from the start, the routine is better assimilated and the competitive level returns sooner.” Motivation and the emotional component are decisive factors in this process, and intelligent planning takes them into account.

Load progression and injury prevention

As sessions progress, the routine introduces more demanding stimuli: changes of pace, accelerations, decelerations, and intermittent efforts similar to match situations. Everything is done progressively, controlling volume and intensity to avoid muscular overload.

An effective routine is not the same for everyone. Each player returns from Christmas in a different condition, so individualization is key to optimal recovery. In our methodology, we adjust the work according to age, position, and each footballer’s physical history.

Load control, active recovery, and rest are part of the overall routine. Sleeping well, staying properly hydrated, and respecting recovery times speed up the return to performance and reduce injury risk, which is essential in such a delicate phase.

Turning Christmas into an opportunity

Far from being a problem, the post-Christmas period can become an opportunity for improvement. A well-designed routine allows players to correct imbalances, reinforce their physical base, and prepare for the second part of the season in better conditions.

At SIA Academy we approach this phase with a medium- and long-term vision, convinced that good readaptation makes the difference when decisive moments arrive. A player who returns with intelligence returns stronger.

Applying an intelligent routine after Christmas not only helps regain fitness, but also strengthens discipline, confidence, and commitment to training. Modern football demands planning, knowledge, and method, and that is the mindset we transmit every day.

With a well-designed, progressive routine adapted to the footballer, returning to the pitch after the holidays can become the starting point for a more complete and competitive version of the player.

La entrada Intelligent routine to regain fitness after Christmas in football se publicó primero en International Football Academy Soccer Interaction in Spain - Academia de fútbol.