The winter break is the best training period of the year. That sounds paradoxical, but this is exactly where the head start for the spring season is built. In Swiss youth football, outdoor matches are usually on hold from November into March: three to four months without league pressure. Players who use this time with a plan start the spring technically sharper, quicker and fitter. Those who simply take a break, or suddenly start running every day in February, waste it. Here is the complete plan, with phases, a weekly plan and a 20-minute routine for home.
THE PLAN AT A GLANCE
- Switch off (1–2 weeks after the last match): active rest, other sports
- Foundations (December to mid-January): technique, coordination, bodyweight strength
- Build-up (mid-January to mid-February): speed, intervals in small-sided games, more intensity
- Specific (from mid-February): back out on the pitch, friendlies, slightly less just before the start
Why the winter break matters so much
During the season, everything revolves around the next match. There is hardly any time left for individual development. In winter it's the other way round: no matches, but time for whatever was missing in the first half of the season. Maybe it's the weaker foot, pace over the first few metres or the first touch under pressure. Players who have suddenly ‘taken a step forward’ in spring almost always took that step in winter.
The flip side: anyone who does nothing at all for three months loses a noticeable amount of fitness and feel for the ball. And anyone who sleeps through the break and tries to catch up on everything in February often ends up at the doctor's with pain.
‘Players who've done nothing over the winter take an incredibly long time to get back into shape in March. The differences are huge. If you come into pre-season with top-level athleticism, stamina and pace, you can focus on other things and get better on the ball and in your position. The others have to catch up on everything first and end up playing at a much lower level. If you stick at it through the winter, you've got a massive head start.’
Nic Keller, co-founder of 360Football
Phase 1: Switch off (1–2 weeks)
After a long first half of the season, body and mind need a break. A week, or two at most, without compulsory football makes sense, but not on the sofa: swimming, cycling, floorball, skiing or playing in the snow keep players fit without loading the same structures over and over. This is also the time to let minor niggles heal.
Typical mistake: The break goes on too long. After more than three weeks with no sport at all, it takes much longer to get back to the previous level.
Phase 2: Foundations (December to mid-January)
This is where the base is built. The focus is on technique and ball feel, coordination and bodyweight strength. Indoor sessions and futsal are ideal: the smaller, low-bounce ball forces clean technique and quick decisions in tight spaces.
- 3–4 sessions per week, including indoor team training
- Lots of touches, both feet, dribbling with the sole
- Strength: core, hips, legs, with clean technique before speed (see Strength training and football)
- Over the Christmas holidays, it's fine to take an easier week
Phase 3: Build-up (mid-January to mid-February)
Now the intensity goes up. Speed is trained in short, explosive bursts with full recovery in between: 5–20 metres, starts from different positions, changes of direction. You build endurance best through small-sided games and intervals (for example 4 v 4 in short rounds) rather than long runs in the woods. You'll find tips in our article Speed training in football.
Typical mistake: Increasing everything at once. More sessions, more sprints and more jumps in the same week is too much, especially for children in a growth spurt. Only ever increase one thing at a time.
Phase 4: Specific (mid-February to the start of the season)
Back out onto the pitch, usually on artificial turf first. Now it's all about the game: larger game formats, positional play, friendlies. In the last week before the first competitive match, the load is reduced slightly so that the legs are fresh.
One player who made the breakthrough over the winter shows what this looks like in practice:
‘He had a week or two off at most and then went flat out, on a properly structured programme that steps up bit by bit. Building stamina and athleticism, yes, but don't forget the other side either: intensity with the ball at your feet, position-specific and done really well.’
Nic Keller, co-founder of 360Football
Weekly plan for youth players during the winter break
This is what a week in the build-up phase could look like for 12- to 15-year-olds with two team sessions, roughly D to C juniors. You can see which birth year plays in which category in our overview Swiss youth football categories 2026/27. Younger children need less structure and more free play.
Rule of thumb from sports medicine: Children and teenagers should not do more hours of organised sport per week than their age in years. So a 12-year-old should do no more than around 12 hours. Beyond that, the risk of overuse injuries rises significantly. You can create a personal plan with our free training plan generator.
What to train at what age?
| Age | Winter focus | Better to skip |
|---|---|---|
| E juniors (9–10) | Ball feel, dribbling, coordination, lots of free play, indoor tournaments | Running without the ball, heavy weights without supervision |
| D juniors (11–13) | Technique under pressure, speed (short, full recovery), core strength with bodyweight | Long steady runs, jump series on hard ground |
| C juniors (14–15) | Learning strength-training technique, intervals in small-sided games, coordination during the growth spurt | Heavy weights without supervision, ignoring pain |
| B/A juniors (16+) | Strength and explosiveness, intense intervals, position-specific training | Going from 0 to 100 in February |
Indoors, artificial turf and the cold: practical tips
- Warm up for longer: In the cold, muscles and tendons need more time. Allow 10–15 minutes and start slowly.
- Layers instead of a thick jacket: A base layer, a jumper, a hat and gloves are perfectly fine for training outdoors.
- The right footwear: Indoors, wear indoor shoes with non-marking soles; on artificial turf, wear artificial-grass boots (AG/TF) instead of studs. This is easier on the joints.
- Try futsal: The smaller, low-bounce ball improves ball control and decision-making in tight spaces.
- Indoor artificial turf: At the 360Footballarena in Oberembrach (Zurich) you can train on artificial turf even in winter, and the hall can be booked around the clock.
Growth and injuries: what parents should know
Many youth players are in the middle of a growth spurt, girls usually between 11 and 13, boys between 13 and 15. During this phase, knee pain just below the kneecap (Osgood-Schlatter disease) or heel pain (Sever's disease) is common. It's a signal to cut back on jumps and sprints, and a reason to have it checked by a doctor. Don't just grit your teeth and play through it.
The best prevention is a good warm-up programme. ‘FIFA 11+ Kids’ for children up to the age of 13 was co-developed at the University of Basel: in a large study with children's teams, it halved the number of injuries when used regularly as the warm-up. For young people aged 14 and over, there is ‘FIFA 11+’.
Just as important: sleep (children 9–12 hours, teenagers 8–10 hours) and eating enough. In winter, vitamin D is also worth keeping an eye on; read more in our nutrition guide for young footballers.
The 20-minute home routine
For all the days without training: the routine only needs a ball and a bit of space, for example in the basement, the garage or the garden. Suitable from around age 10, with clean technique before speed.
- Ball feel (5 min): Drag the ball with the sole, inside-inside taps, sole-and-inside combinations. Use both feet equally.
- Juggling (3 min): Write down your record and beat it every week. More exercises: Juggling exercises.
- Coordination (4 min): Skipping, lateral jumps over a line, single-leg balance with ball contact.
- Strength (6 min): 2 rounds of 30 seconds per exercise with 15 seconds' rest: lunges, forearm plank, hip raises, side plank.
- Mobility (2 min): Loosen up the hips and calves, breathe deeply.
‘I usually tell players: get outside. I'm not a fan of the treadmill, that's only ever a last resort. Intervals and sprints outdoors, whenever you possibly can – it's a completely different world.’
Nic Keller, co-founder of 360Football
Want more? Our article Complete football training alone and without equipment shows a full session.
The 5 biggest mistakes during the winter break
- Doing nothing at all for three months: You'll be well behind in March.
- Only running, without a ball: Fitness, yes, but football is won with the ball.
- Trying to catch up on everything in February: The most common cause of overuse pain in youth players.
- Indoor training without a plan: Just playing kickabouts is fun, but does little for individual development.
- Ignoring growing pains: Better to ease off for two weeks than be out for two months.
Ready to take that step this winter? Winter preparation is one of our most popular times of the year. In personal training with 360Football, our coaches put together a plan for exactly the things that were missing in the first half of the season. One-to-one or in small groups, at 16 locations. At the 360Footballarena there are also regular group sessions on Sundays for U11 and U15.
FAQ: winter preparation in youth football
How long should the break after the first half of the season be?
A week, or two at most, without compulsory football, but with other kinds of exercise. After that, get back into it with a structured plan and build up step by step.
How often should youth players train in winter?
In the build-up phase, around four sessions per week including team training and matches is a good guideline for 12- to 15-year-olds, plus a short home routine and one to two rest days. Younger players need less, with more free play instead.
Should my child go jogging in winter?
Now and then it does no harm, but it isn't the most important thing. Short intervals, sprints and small-sided games are closer to football and more fun. And outdoors rather than on the treadmill whenever possible.
Is indoor football or futsal worthwhile?
Yes. Tight spaces mean lots of touches and quick decisions. That makes futsal ideal for technique.
From what age does strength training make sense for children?
Bodyweight exercises are useful and safe even in childhood, as long as they are performed correctly. Additional weights only with supervision and good technique.
What to do about knee or heel pain during growth?
Cut back on jumps and sprints and have it checked by a doctor. Adjusting the load for a few weeks is often enough.
When should players go back to training outdoors?
Usually from mid-February on artificial turf, depending on the weather and the club. The last few weeks before the start of the spring season should take place outdoors.
Sources include: University of Basel: ‘11+ Kids’ halves injuries in children (Rössler et al., 2018) · Jayanthi et al. (2015), sport specialisation and overuse injuries · Lloyd et al. (2014), consensus on strength training in children and adolescents · American Academy of Sleep Medicine (2016), sleep recommendations. This article is not a substitute for medical advice.
