1.

Train light on Day 1 || Play 11v11 on Day 2/3

Let the assistant coach run the session while you watch and take notes on players
fitness. Look for fitness in the context of the game, as in, see how long it takes before
the tempo of the game slows down. That will give you a pretty good indication of how fit
your team really is.

Obviously DO NOT play two 45 minute halves, because that would risk injury. Aim for a
block of 10 to 12 minutes with a 2 minute rest between sets. Running in isolation is nice
in theory, but how long a team can maintain a specific playing style is the true definition
of fitness.

2. Create Repeatable Tests and Monitor Player Readiness

Run a non-max out aerobic test + a repeatable test for lower body power, such as a
standing long jump, interval run test, and body composition test, and monitor it every
few weeks throughout the season.

This is what Stoke City do to gauge how fit and how fresh their players are. These tests
are easily repeatable as they are not max-out tests. If a player’s jump, body comp, or
interval run score is dramatically falling below their preseason number, they could be
over trained and at risk of injury, or undertrained and in need of some extra work.

Monitoring how players are feeling daily using questionnaires is also a great tool to use
(SoccerPulse provides this for all coach accounts - Free two-week trial) Knowing how
hard a session was for a player can give you an indication of how fit or unfit they are,
and can help you tailor the training accordingly. 
 

3. Be SPECIFIC!

Be specific about what 'fitness' means to your players. Fitness can mean a lot of
different things to a lot of different people. The most game specific definition you can
give to a player is "I need you to be able to maintain a high tempo playing style (counter
attacking/pressing/etc.) for 90 minutes." When put in context specific terms, it is much
easier for players to grasp what is being expected of them.

4. Communicate Your Expectations

Tell your players before they leave for break that they will be no fitness test, and
that they will be judged on how they can perform in the team environment. Tell them
exactly how you want them to train during the summer, and let them know that what
matters most is what they can bring to the table to help the team win.

Yes, there will always be those players who slack off during the offseason because they
think they can get away with it, but you will be able to spot those players a mile away in
an 11v11 game. You can explain to them in football specific terms, why they aren’t
playing.

Don’t kill a player’s love for the game just to keep the lazy players moving. Let’s raise
the bar and give players the experience that we would’ve wanted if we were in their
shoes.