Holidays are, for many, a much-needed break from routine—a moment to disconnect from stress and recharge. However, for athletes—especially young footballers in training—rest should not mean inactivity. At SIA Academy a balanced approach is encouraged that allows players to enjoy their time off without compromising their physical condition.
“Rest is essential, but we need to distinguish between resting and detraining. During holidays, the body needs to recover, but it also has to stay active so as not to lose everything achieved during the season”, says Ximo Blasco, physical coach at SIA Academy.
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The challenge of maintaining physical fitness without a daily routine
One of the main challenges during the holidays is the loss of structure that daily training provides. At SIA Academy, players follow a highly detailed physical plan that combines technical, tactical, and physical preparation. When the break arrives, that structure disappears.
“The first thing we try to instill in our players is the importance of self-management,” explains Blasco. “We give them tools so they can stay active without needing specific facilities. The body is the best gym they have.”
Planning is key. Players at the academy receive adapted routines for holiday periods, with short sessions focused on physical maintenance, mobility, and injury prevention. The idea is simple: maintain the foundation without unnecessary wear.
Practical tips to stay in shape
1. Set a workout schedule: While holidays offer flexibility, it’s recommended to fix at least three or four days a week for training. Just 30–45 minutes of functional exercise, mobility work, and some cardio are enough.
2. Prioritize quality over quantity: “It’s not about training like you’re in full competition mode, but about maintaining a minimum muscular and aerobic tone,” says Blasco. Bodyweight exercises—squats, push-ups, sit-ups—are more than enough if done with good technique.
3. Walk and move every day: Activities like walking, swimming, or biking are great complements to structured sessions. Plus, they can easily be integrated into family plans or leisure time.
4. Maintain good sleep and nutrition habits: While it’s normal to indulge during the holidays, Blasco emphasizes the importance of moderation: “A break shouldn’t be an excuse to eat poorly every day or sleep just four hours. Recovery is also part of performance.”
The mind also needs a break
Beyond the physical aspect, SIA Academy also focuses on mental health. Psychological rest is key to returning with motivation and energy.
“Football demands much more than strong legs. The player’s mind also needs to disconnect to enjoy the game again,” Blasco notes.
That’s why off-season periods should include quality time with family, different activities, and complete mental disconnection. This contributes not only to overall well-being but also to long-term performance.
Technology and personalized monitoring
One of the advantages of academies like SIA is the use of technology to monitor players even when they’re off-site. Mobile apps, heart rate monitors, and training platforms allow coaches like Blasco to have a general idea of each player’s workload—even when they’re thousands of kilometers away.
“We want them to feel supported. Even if we’re not physically with them, we send plans, answer questions, and encourage them to stay on track,” he says.
This kind of support is especially valuable for the academy’s international players, who return to their home countries during breaks. Thanks to modern connectivity, distance is no longer a barrier to maintaining a training plan aligned with their goals.
Return well, perform better
Returning from holidays is a delicate stage. At SIA Academy, players undergo an initial physical assessment to evaluate their condition and progressively adapt training loads. Injury prevention is a top priority.
“It’s better for a player to come back at 80% of their form without any issues than to return at 100% but overloaded because they didn’t manage their break well,” Blasco concludes.
Ultimately, holidays don’t have to mean a setback in physical preparation. With a proper plan, a bit of discipline, and support from professionals like those at SIA Academy, it’s possible to enjoy a well-deserved break without losing focus on athletic development.
