At SIA Academy we believe that every learning process must be built on a solid structure that allows our players to grow in a balanced way. That is why, when we talk about the perfect high-performance day, we are not referring to an unattainable ideal, but to a real, measured plan adapted to the needs of our footballers. This concept of the day is fundamental in our methodology, because everything that happens in it directly or indirectly influences both sporting and personal performance.
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The morning as a space to prepare for performance
In our model, the morning is not intended for physical training. This decision follows a very clear strategy: prioritising cognitive and emotional preparation, ensuring that players arrive at the 5:00 p.m. session with both body and mind aligned. Even though we do not train in the morning, that does not mean the day starts late; on the contrary, it begins with a dynamic that sets the tone for everything that will come later.
Early in the day, we want our players to start with mental clarity. This is why we structure activities such as goal review, short video-analysis sessions and study periods. In the words of José Luis, one of our academy coaches: “A player who understands his own process is the player who progresses faster.” In this sense, we dedicate this part of the day to helping them understand what they seek and how they are going to achieve it.
In addition, well-managed morning rest is a key part of the structure. We know that a footballer who manages his energy from the start of the day is much closer to optimal performance than one who wastes it unnecessarily.
The importance of nutrition aligned with workload
At 1:30 p.m. we reach one of the moments we take most seriously in our planning: lunch. Here we do not improvise. Our nutrition is designed so that every player can sustain the level of demand of the day as a whole. This means choosing meals rich in complex carbohydrates, high-quality proteins and healthy fats, all adjusted to the afternoon training session.
Food is not just a habit; it is a tool. Another piece within the structure of the perfect day. This is why we often speak of strategic nutrition, because for us every decision matters.
Afternoon work: the heart of performance
It is from 5:00 p.m. onwards that the central moment of the day arrives. The afternoon training session is where we put all the previous preparation into practice. In these sessions we design tasks that combine intensity, tactical learning and technical development, maintaining controlled progression to avoid overload.
José Luis summarises it clearly: “The quality of training doesn’t depend only on intensity, but on the ability to interpret what is happening.” This philosophy guides our way of working: we do not simply want players to run more, but to make better decisions.
The structure of the afternoon is usually divided into several phases: active warm-up, analytical or tactical drills, competence-based blocks and a cool-down focused on recovery. Each phase is linked to the overall objective of the day, reinforcing what we have decided to prioritise for each group or player.
Ending the day with awareness and recovery
Once training is over, the work is not finished. A perfect high-performance day must end properly. This is why we dedicate time to recovery, both physical and mental. This can include guided stretching, contrast routines, breathing work or short technical talks. Each player learns that the way they end the day conditions how they will begin the next one.
We also encourage reflection on what has been learned. We review sensations, identify strengths and analyse areas for improvement. For us, the day is a complete cycle that must end with a clear idea: what we accomplished today and how that brings us closer to our goal.
A routine that repeats, but is never the same
Although our daily structure repeats itself, no day is exactly the same. We adjust loads, modify tasks, introduce challenges or reduce stimuli depending on each player’s progress. This allows us to maintain a balance between stability and adaptation, something essential in a high-performance environment.
At SIA Academy we know that a well-designed day is not one full of activities, but one full of purpose. A day where every action has meaning, every pause has a reason and every player understands why they do what they do.
Our aim is for each day to bring our footballers closer to the best version of themselves, on and off the field. And when we manage to make that structure work, not only does their sporting performance improve: they build habits, develop a strong mindset and prepare for the challenges ahead, both in football and beyond.
