Building winning Habits in Pre-Season: Key Steps for young Football Players and their Parents

Pre-season is a critical time for young football players aged 13 to 18. It sets the stage for the next eight months of training and competition. Many players either build a strong foundation for success or unknowingly carry bad habits that hold them back. The truth is, talent alone does not determine who improves the most during pre-season. Instead, habits play the biggest role.

If you are a youth player, your goal in pre-season is not just to get fit. It is to become a player who can handle training loads, recover well, and improve consistently. For parents, the focus should not be on pushing for more sessions but on helping your player build a routine that supports sustainable development.

Availability is the Most Important Ability

The best ability in football is being available to train and play. Many players do not fail because they lack skill. They fail because injuries, overload, and poor recovery habits cause them to miss weeks or months.

Pre-season is the perfect time to build resilience. A simple rule to follow is: if you want to train more, you need to recover better.

Action Steps for Players

• Always do a proper warm-up before every session, even if the team warm-up is short.

• Cool down for 3 to 5 minutes after training with light jogging and deep breathing.

• Stretch the areas that tend to tighten up for you, such as hips, calves, and hamstrings.

  
  

Action Steps for Parents

• Ask your player weekly: “How does your body feel today on a scale from 1 to 10?”

• If the answer is 4 or lower, encourage a lighter training day instead of pushing for intensity.

• If your player experiences persistent niggles or discomfort, consult a physiotherapist early rather than waiting for it to worsen.

  
  

Habits are Evidence-Based and Repeatable

Good habits do not happen by chance. They are based on evidence and can be repeated consistently. Your body improves through a cycle of:

• Stimulus (training or practice)

• Recovery (rest and repair)

• Adaptation (getting stronger and fitter)

  
  

If you only add stimulus without proper recovery, you will not improve. Instead, you will accumulate fatigue, which increases the risk of injury and burnout.

What Players Should Focus on by Age Group

Every player is unique, so these guidelines are general. They aim to raise awareness about important areas to focus on during pre-season.

Ages 13 to 15

• Build a habit of consistent warm-ups and cool-downs.

• Focus on learning proper movement techniques to avoid injury.

• Develop a basic understanding of nutrition and hydration.

• Prioritize sleep and rest as part of recovery.

  
  

Ages 16 to 18

• Increase training load gradually while monitoring how your body feels.

• Learn to listen to your body and adjust training intensity accordingly.

• Work on mental habits like focus, discipline, and goal setting.

• Include strength and conditioning exercises to support injury prevention.

  
  

Supporting Sustainable Development

For parents, the role is to support your player in building habits that last. This means encouraging balance rather than pushing for more sessions. Help your player create a routine that includes:

• Regular check-ins about how they feel physically and mentally.

• Time for recovery activities like stretching, foam rolling, or light swimming.

• Healthy eating habits that fuel performance and recovery.

• Adequate sleep every night to support growth and repair.

  
  

The Importance of Consistency in Training

Consistency is key in pre-season training. We must remember that improvement comes from repeated efforts over time. Each training session builds on the last. When we stay committed, we create a solid foundation for the season ahead.

Setting Realistic Goals

Setting achievable goals is essential. We should aim for small, incremental improvements rather than overwhelming ourselves with lofty expectations. This approach helps maintain motivation and encourages a positive mindset.

Emphasizing Mental Resilience

Mental resilience is just as important as physical fitness. We should work on developing a strong mindset. This includes staying focused during training, overcoming setbacks, and pushing through challenges.

Final Thoughts

Pre-season is not just about getting fit. It is about building habits that allow young players to train consistently, recover well, and improve over time. Talent alone does not guarantee progress. The players who develop strong routines around availability, recovery, and adaptation will have the best chance to succeed.

Parents play a key role by supporting these habits and helping players avoid overload. Together, players and parents can make pre-season a time of growth and resilience that leads to a successful football season.

By focusing on these principles, we can ensure that our young athletes are well-prepared for the challenges ahead. Let's embrace this pre-season journey and work towards achieving our goals together.

---wix---