In summer, temperatures often rise above 30 degrees Celsius. For footballers, this means greater stress, faster dehydration, and an increased risk of injury . Nevertheless, training in the heat is possible – if you approach it correctly.
At 360Football , we make sure training sessions are safe and effective , even on hot days. 👉 Learn more about our personal and small group training sessions. .
Risks of training in the heat
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Dehydration: Fluid loss directly impacts concentration and performance. The 360Football Recovery Shake for footballers can help with this.
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Overheating: Body temperature rises faster, risk of heat stroke.
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Faster fatigue: intensity drops, technique suffers.
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Risk of injury: Muscles tire faster, risk of cramps.
Tips for players – how to train safely in hot weather
1. Drink properly
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Drink enough water before training .
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Take regular drinking breaks during training.
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No high-sugar drinks or energy drinks.
2. Adjust your diet
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Light meals (lots of fruit & vegetables).
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Pay attention to salt balance – the body loses important minerals through sweat.
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Avoid heavy, fatty foods before training.
3. Appropriate clothing
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Wear light, breathable clothing.
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Functional materials instead of cotton.
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Headwear and sunscreen if necessary.
4. Take breaks
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Frequent short breaks for drinking and rest.
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Adjust intensity to the weather.
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In extreme heat, shorter sessions are better.
5. Schedule training during cooler times
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Train in the morning or evening instead of at lunchtime.
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If possible, move training to a hall or indoors.
Football training in heat – exercises & adjustments
Technical exercises
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Passing exercises in small groups (e.g. in pairs or in a rondo).
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Ball control in the shade or indoor area.
Game forms
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4-on-4 or soccer training with 7 players: Fewer players mean more ball contact, but also shorter bursts of energy. Ideal for flexibly controlling intensity.
athletics
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Shorter sprints with long breaks.
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Flexibility and coordination instead of maximum strength.
Example training plan at 30 degrees
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Warm-up (10 min): Light dribbling in the shade
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Technique (15 min): Passing and ball control exercises
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Game format (20 min): 4-on-4 with many drinking breaks
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Athletics (10 min): Coordination exercises
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Cool-down (5 min): Stretching + plenty of fluids
Tips for trainers
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Watch for signs of overheating (dizziness, headache, malaise).
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Make training flexible: shorter, more playful, more breaks.
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Know alternative options (e.g. indoor training in the 360Footballarena ).
Frequently asked questions about training in hot weather
Should you cancel training if the temperature is over 35 degrees?
Yes – safety comes first. Outdoor training should not take place in extreme heat.
Which drinks are ideal?
Water or isotonic drinks. It's important to drink small amounts regularly.
Does additional training make sense in hot weather?
Yes—especially in smaller groups or indoors. Small group training at 360Football is an ideal addition.
Conclusion: Football training in heat – safe & effective
Heat doesn't have to be a reason to skip soccer training. With the right preparation, plenty of fluids, an appropriate intensity, and the right training times, you can train hard even in summer.
At 360Football, we support you with individual training plans – perfectly tailored to your needs, even in high temperatures.
👉 Book your training now and get through the summer well prepared:
Request personal or small group training at 360Football .
