How To Prepare for a Successful Football Season

January 2025

By Essendon Sports Medicine Team

As the pre-season heats up, football players across the country are gearing up for another exciting season.

Whether you’re playing professionally, at a local club, or simply looking to enjoy the game while staying fit, preparation is key. 

At Essendon Sports Medicine, we know the importance of getting ready for the season ahead to maximise performance and minimise injury risk.

Here’s what you need to consider to ensure you’re match-ready.

1. Build Your Base Fitness

Football demands a combination of endurance, speed, and agility. Before you hit the ground running, focus on building a strong cardiovascular and muscular base.

• Cardiovascular Training: Incorporate long runs, interval sprints, and game-specific drills to enhance stamina and simulate match conditions.

• Strength Training: A solid gym program targeting key muscle groups—quads, hamstrings, glutes, core, and upper body—can help you withstand the rigours of the game. Don’t forget single-leg exercises like lunges and step-ups to improve balance and stability.

2. Enhance Your Agility and Skills

Speed and agility are game-changers in footy. Focus on:

• Agility Drills: Ladder drills, cone exercises, and change-of-direction sprints are excellent for building quick footwork and reaction times.

Skill Work: Dedicate time to perfecting your kicks, handballs, and marks. A combination of solo practice and team drills ensures you’re sharp for game day.

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3. Address Previous Injuries

If you’ve had injuries in past seasons, now is the time to address them. Ignoring old niggles can lead to bigger problems as the season progresses. Book a consultation with a sports physiotherapist, podiatrist or sports physician to assess your current condition and develop a tailored rehabilitation or maintenance plan.

• Prehabilitation: Incorporate exercises to strengthen weak areas and prevent re-injury. For example, if you’ve had hamstring issues, eccentric exercises like Nordic curls are invaluable.

• Treatment: For any lingering pain or mobility issues, seek expert advice before the season starts. Don’t wait until the problem worsens.

4. Get a Pre-Season Health Check

A comprehensive pre-season screening can identify potential problem areas. At Essendon Sports Medicine, we offer assessments that include:

• Strength Testing: Using tools like VALD systems to measure lower-limb strength and asymmetry.

• Flexibility and Mobility Assessments: To ensure you have the range of motion required for peak performance.

• Injury Risk Screening: Early detection of areas prone to injury.

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5. Focus on Recovery

Recovery is as important as training. Establish habits that allow your body to recover fully after each session and match:

• Sleep: Aim for 7-9 hours of quality sleep per night to help repair muscles and restore energy.

• Nutrition: Fuel your body with nutrient-rich foods. A balance of carbohydrates, protein, and healthy fats supports energy and recovery. Hydration is also crucial.

• Active Recovery: Incorporate light activities like walking, swimming, or yoga to keep blood flowing and reduce stiffness.

• Therapies: Use foam rollers, massage guns, or book in for remedial massage or physiotherapy as needed.

6. Prioritise Foot and Ankle Care

Foot injuries like sprains, plantar fasciitis, and Achilles tendonitis are common in football. To keep your feet in top shape:

• Footwear: Ensure your boots are the right size and fit for your foot type. Consider custom orthotics if you have flat feet, high arches, or other biomechanical issues.

• Strength and Balance: Strengthen your calves and improve proprioception with exercises like calf raises and single-leg balance drills.

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7. Mental Preparation

A successful football season isn’t just about physical readiness—it also requires mental toughness. Strategies include:

• Goal Setting: Define clear, measurable goals for the season. For example, aim to improve your tackle count or increase your running distance per game.

• Visualisation: Practice visualising yourself executing skills, making plays, and achieving your goals. This can help boost confidence and focus.

• Mindfulness: Learn techniques like deep breathing or meditation to manage stress and stay present during matches.

8. Engage in Team Building

Football is a team sport, and strong team cohesion can make all the difference. Attend pre-season training sessions, social events, and practice games to build rapport with your teammates. Trust and communication on and off the field enhance overall performance.

9. Plan for the Unexpected

The season won’t always go to plan. Be prepared to adapt to setbacks like injuries or form slumps:

• Injury Management: Follow your physiotherapist’s or sports physician’s advice to ensure you return to play safely and quickly.

• Mindset: Focus on what you can control, such as your rehabilitation or training intensity, rather than dwelling on setbacks.

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10. Have Fun!

Finally, don’t forget why you play the game. Enjoying your time on the field and embracing the camaraderie of your team can make all the hard work worthwhile.

At Essendon Sports Medicine, we’re here to help you make the most of your football season. Whether it’s through injury prevention, performance optimisation, or recovery or book your pre-season consultation. Let’s make this your best season yet!

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