The Best Morning Routine for Soccer Players to Boost Performance
Having a morning routine is important for everybody, especially serious athletes who want to perform at the highest level and optimize their recovery daily. How you start your morning sets the tone for the rest of the day, affecting your energy levels, focus, and overall performance on the field as well as recovery off it.
A well-structured morning routine for soccer players should give you the first 30 minutes to hour of the day for yourself to wake up properly, hydrate, eat, and mentally prepare for the challenges ahead. Morning routines are different for everybody and what works for one person might not work for others so it is important to experiment and see what works best for you and what you enjoy the most.
That is why in this blog post I will be going over a simple, but effective morning routine for soccer players that can improve your energy levels, mood, recovery, and performance and can be easily modified to fit your needs.
Morning Daily Routine for Soccer Players
The following morning routine is based on quantum physics and it focuses on improving your mitochondrial function and aligning your circadian rhythms, which is done by prioritizing light, water, and magnetism. As a result this routine can help improve your stamina, healing abilities, athleticism, and more.
Get 7-8 Hours of High Quality Sleep
Your morning routine actually starts the night before and getting a good amount of restful sleep is crucial for any soccer players who wants to optimize their energy levels, recovery, and performance. Sleep is when your body repairs muscles, processes training adaptations, stores information into your memory, and restores mental focus for the next day.
To optimize sleep quality, avoid screens before bed, maintain a consistent sleep schedule, create a dark, cool sleeping environment, and also check out our in-depth post on sleep for soccer players.
Wake Up Early Enough to See the Sunrise and Get Sunlight on Your Skin and Eyes
Waking up early is important for soccer players to maintain a consistent morning routine and prepare for a successful day. Watching the sunrise helps regulate your circadian rhythm, because it literally helps create melatonin, the sleep hormone needed during night time, and this means seeing the sunrise in the morning can help you get better sleep at night.
This is something that builds up over time, so the more you watch the sunrise the better. Seeing the sky go from black to red to blue provides a huge amount of important information to your eyes and body.
Ask yourself, when was the last time you watched the sun rise in the morning?
Drink a Vegetable Juice
After you get outside, or even before and if you have already have it ready, the best way to get hydrated is by drinking a fresh vegetable juice. Hydrating with a natural, nutrient-rich drink in the morning helps improve digestion, boost energy levels, and aid recovery—key factors for soccer players at any point in the season.
You can use different types of vegetables but some of the best ones for juices includes celery, parsley, carrots, cucumbers, and lime, but you can mix and match to your likings.
Get Grounded
Grounding, or walking barefoot on natural surfaces like grass, can reduce inflammation, improve circulation, and enhance recovery for soccer players. This simple routine helps athletes feel better, more connected to nature and their body’s, it is free, and it has a ton of other benefits.
Go on a Morning Walk
A short morning walk improves circulation, helps with recovery, and mentally prepares soccer players for training sessions, game day, or even a rest day. This means a morning walk can be done every day and if possible it is best to do it barefoot and in nature, depending on where you live.
Read, Visualize, Meditate, Plan Your Day or Anything Else
Once you have done the non-negotiables, which are the actions above, you can do something else that is a bit more unique to you. For example you can take the next 10-20 minutes reading books, visualizing, meditating, taking ice baths, or plan the day ahead.
You can also try something else completely, but the main point is to spend the first hour of the day being productive to set the tone for the remainder of the day.
Have Breakfast
One of the last things on your morning routine, about 30 minutes to an hour of waking up is to prioritize your nutrition. A nutritious breakfast is extremely important for maintaining high energy levels, helping with recovery, and fueling your physical training. As a rule of thumb you want to have a breakfast made up of mostly fats and proteins, pasture-raised eggs being one of the best options.
Brush your teeth, use a tongue scraper tool, do Coconut Oil Pulling, shower
Once you have eaten breakfast it is very important to also prioritize your oral health. Brushing your teeth, using a tongue scraper, and doing coconut oil pulling will help remove bacteria, improve breath, and supports not just your oral health, but overall health as well.
These tools along with a morning shower can refreshen the body, boost circulation, and enhance recovery, and on the topic of showers it is also important to use a shower filter if possible.
Summary
A well-structured morning routine is crucial for soccer players to optimize energy, recovery, and performance. It starts with 7-8 hours of quality sleep, followed by early sunlight exposure to regulate circadian rhythms. Grounding (walking barefoot), hydrating with vegetable juice, and taking a morning walk enhance recovery and mental clarity.
Cold baths aid muscle recovery, while reading, visualization, or meditation improve focus. Finally, a nutritious breakfast fuels the body for training and competition. By incorporating these habits, players can maximize their stamina, mood, and overall athletic potential.
Frequently Asked Questions
What should I do the morning of a soccer game?
For a morning of a soccer game make sure to follow the tips on this list as well as extend their duration or add a few things. One other thing to do on game day is to relax and find ways to not get nervous.
How can I begin improving my soccer skills right now?
To begin improving your soccer skills right now, check out our post on the best soccer training drills. If you are looking to accelerate your progress, contact us or sign an interest form for our private training program.
How can I learn more about the game?
To learn more about soccer the most important thing is to join a team and play the game as much as possible. If possible, analyze high level games as much as you can and your own games as well by recording them with a soccer camera. Also read soccer books, listen to podcasts and interviews watch soccer documentaries, as well as some movies, tv shows, and anime.
