Expert advice from Hertha Berlin Athletic Coach Henrik Kuchno

To uncover what really goes into a professional pre-season, we spoke to Henrik Kuchno, Athletic Coach at Hertha Berlin. Drawing on his experience preparing elite footballers for the season ahead, he shares simple, practical advice that players at every level can apply.

The end of a season is an opportunity to recover, both physically and mentally. Before returning to structured training, allow yourself time away from football to recharge. Low-impact activities like swimming, cycling or padel can help you stay active while giving your body a break from the demands of the game.

"For the first two-and-a-half weeks, players are genuinely allowed to switch off. Swimming, padel or other low-risk sports help them recover while creating some distance from football before we build back up."
- Henrik Kuchno, Athletic Coach, Hertha Berlin

Preparation begins long before you step onto the pitch. Establishing consistent habits around your training, from when you wake up to how you fuel and prepare your body, creates a routine that makes every session more productive. The earlier you build these habits, the easier they become to maintain throughout the season.

One of the biggest mistakes players make is trying to regain match fitness too quickly. Instead of jumping straight into high-intensity sessions, build your workload progressively with endurance running and interval training. This helps prepare your body for the demands ahead while reducing the risk of excessive soreness or injury.

Running is only one part of pre-season. Strength training helps build resilience for the challenges of the season while giving you the opportunity to improve areas that need attention. A balanced programme focusing on stability, mobility and strength creates a stronger foundation for everything that follows on the pitch.

"After building fitness, our players move into the gym where they complete individual programmes to improve areas they still need to develop before the season begins."
- Henrik Kuchno

A successful pre-season isn't about doing the most work in the shortest amount of time, it's about arriving at the first game feeling fresh, strong and ready to perform. Increasing your training load week by week allows your body to adapt while building the fitness you'll need when the season begins.