My Spring Plans: Frenkie de Jong Shares His Off-Season Routine

Spring is a time of renewal, and for a footballer like myself, it’s a chance to recharge and prepare for the challenges ahead. While fans eagerly anticipate the final stretch of the season, I’m already focused on my Spring Plans, designed to ensure I return stronger and ready to compete at the highest level.

Spring Training: Maintaining My Edge

Even though the season is in full swing, spring training plays a crucial role in my off-season preparation. It’s about maintaining my fitness levels and refining key skills.

• Cardiovascular Conditioning: I incorporate regular runs into my routine, focusing on both endurance and interval training to improve stamina and speed.
• Strength and Power: I hit the gym to work on my strength and power. This involves targeted exercises for my legs, core, and upper body.
• Ball Mastery: I dedicate time each day to honing my ball control, passing accuracy, and shooting technique. This might involve drills, small-sided games, or simply spending time with a ball at my feet.

Rest and Recovery: Recharging My Batteries

As much as training is vital, rest and recovery are equally important, especially after a demanding season.

• Quality Sleep: I prioritize getting eight to nine hours of quality sleep each night to allow my body to repair and rebuild.
• Active Recovery: Light activities like swimming, cycling, or yoga help to promote blood flow and reduce muscle soreness without putting excessive strain on my body.
• Time with Family and Friends: Disconnecting from football and spending quality time with loved ones helps me relax and recharge mentally.

Tactical Analysis: Elevating My Game

The off-season provides a valuable opportunity to reflect on past performances and identify areas for improvement. I spend time analyzing my game footage, focusing on my positioning, decision-making, and overall contribution to the team. This process of self-assessment helps me identify weaknesses to address and strengths to leverage.

Setting Goals for the New Season: Aiming High

With a clear understanding of my current form and areas for development, I set specific, measurable, achievable, relevant, and time-bound (SMART) goals for the upcoming season. These goals might relate to my individual performance, such as increasing my number of assists, or to the team’s success, such as winning a major trophy.

Frenkie de Jong planning for the new season

Conclusion: Ready for the Challenges Ahead

My spring plans are a holistic blend of physical training, recovery, and mental preparation. By focusing on these key areas, I aim to return to FC Barcelona and the Dutch national team refreshed, re-energized, and ready to contribute to our shared pursuit of success.