Aspetar Magazine 2026

140 ASPETAR MAGAZINE HEALTHY TIPS Balancing Recovery and Readiness The transition phase should support both physical and psychological recovery while maintaining key performance attributes. This is achieved by reducing overall training volume while maintaining exposure to important stimuli. Key priorities include: • Maintaining aerobic conditioning • Preserving high-speed running exposure • Retaining maximal and eccentric strength • Supporting recovery and overall wellbeing Ma i n t a i n i n g Me t ab o l i c Conditioning A minimal and well-structured approach is sufficient to sustain fitness levels during this period. Aerobic conditioning can be maintained with two sessions per week, using formats such as tempo runs, low-intensity intervals, or small-sided games. These provide enough stimulus to preserve endurance without excessive fatigue. High-intensity work should also be retained in a controlled manner. Including one to two sessions per week that focus on sprinting and repeat efforts helps maintain speed and match readiness. Maintaining exposure to high-speed running is essential. as removing it entirely can increase injury risk when competition resumes. Maintaining Performance Between Seasons: Preparing for Peak Competition Understanding the Impact of Detraining Periods of reduced training can quickly influence physical performance. Aerobic fitness, including VO₂max, may decline within a few weeks, reducing a player’s ability to sustain repeated high-intensity actions. Explosive qualities are particularly sensitive, with declines in rate of force development and eccentric strength occurring earlier than losses in maximal strength. These changes can impact: • High-intensity running capacity • Repeat sprint ability • Muscle resilience, particularly in the hamstrings The period between the competitive season and major tournaments such as the 2026 FIFA World Cup presents a unique challenge for elite footballers. Rather than building new physical capacities, the priority is to preserve performance, support recovery, and minimise injury risk. Without a structured approach, even short breaks can lead to declines in fitness and neuromuscular readiness. Reduced activity may affect aerobic capacity, sprint performance, and the body’s ability to tolerate high-intensity efforts. At the same time, excessive or poorly targeted training can create unnecessary fatigue.