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The Off-Season Fitness Blueprint for Non-League Players

CREATED BY: The Non-League Network


Intro

Off-season. The time some lads use to chill, sleep in, and “recharge”… only to start pre-season 10kg heavier and two weeks behind.


In non-league, you don’t get fancy pre-season plans from club physios — you’ve got to own it yourself.


Here’s a blueprint to stay sharp, build strength, and be match-ready for the first whistle.


1. Set Your Goals Early

  • Do you want more pace? Better stamina? Stronger legs?

  • Write it down — knowing what you’re aiming for keeps you consistent.


2. Strength and Power

  • 2–3 sessions per week, mix of bodyweight and light weights

  • Focus on form over ego — squats, lunges, hip bridges, push-ups

  • Remember, I’ve personally found lighter weight + perfect form reduces recurring injuries massively


3. Speed and Agility

  • Shuttle sprints, ladder drills, cone work

  • 15–20 minutes, 2–3 times per week

  • Mimics the sharp, stop-start demands of a game


4. Conditioning / Stamina

  • Mix steady-state cardio (cycling, rowing, jogging) with short HIIT bursts

  • Keeps your engine ready without burning out your joints


5. Mobility and Recovery

  • Daily stretching, foam rolling, yoga flows

  • Don’t underestimate this — I’ve learned the hard way that ignoring mobility = recurring injuries


6. Nutrition and Lifestyle

  • Keep protein, carbs, and healthy fats balanced

  • Avoid late-night snacks and too much booze

  • Hydrate consistently — your body repairs and grows while you sleep


7. Track Progress

  • Log weights, reps, sprint times, or session RPE

  • Seeing small improvements keeps motivation high and helps adjust your plan


Bottom Line:

The off-season isn’t a break from football — it’s an opportunity to get ahead.


Stick to this blueprint: strength, agility, stamina, mobility, and smart recovery.


Do it consistently, and when pre-season starts, you won’t be chasing the game — you’ll be leading it.


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