A Week in My Life as a College Soccer Player in the USA
A behind-the-scenes look at the weekly routine of a Division I soccer player
For many athletes dreaming of playing college soccer in the United States, it’s hard to imagine what a weekly routine actually looks like once you arrive.
To give a real picture, we spoke with Daniel Helle, a Danish soccer player competing at St Bonaventure University in NCAA Division I. Daniel earned his place through a soccer scholarship with Keystone Sports, and his journey reflects what hundreds of international athletes experience every year.
In this article, Daniel walks us through his weekly routine as a college soccer player in the USA.
When people ask me what my week looks like as a college football player, I realise just how much my daily life is built around routines. For me, it’s not just about the games or the big moments — it’s about everything in between: the mornings, the transition from training to classes, recovery, and the way the team works together.
Early Mornings and Training Blocks
My day starts early. I usually get up around 5:45 because we always have to be in the locker room half an hour before anything on the schedule. If we have film, lifting, or training at 7:00, there’s no discussion — you need to be ready by 6:30. I’ve got used to it, but it still requires being efficient in the morning. I eat almost the same thing every day: a bagel and a quick snack I can take with me, because I’ve learned how important it is to fuel your body before physical activity.
The first thing we usually do is video analysis, or what our coach calls “opposition scouting”. It was a completely new concept for me, as I never did anything like that back in Denmark, so it took some adjusting. Here, it’s totally normal to watch clips of both our team and our opponents.
Then we go straight to strength training. After that, at 8:30, we’re out on the pitch, and that’s when my favourite part of the day begins: actual soccer training. Training here is more physical than what I was used to at home. Everything is high tempo, and we’re pushed in most drills. It’s tough, but it’s also the part that gives me the most energy.
After a morning block with three sessions back-to-back, you’d think you’d be exhausted, but you learn to get into a flow where you take things one step at a time.
Academics and Social Life
When we finish on the pitch, I usually have 15–30 minutes before my first class starts at 10:00. It’s just enough time to shower and change into dry clothes. That’s also when I feel the contrast between sport and academics the most. You sit in class trying to focus while your body is still warm and your head is buzzing from training.
I have two classes a day: 10:00–11:20 and 11:30–12:45. Academics here are, in my opinion, less demanding than what I would have experienced in Denmark. Classes are shorter and the workload is manageable. It makes it possible to focus more on football without compromising your education.
When I’m finished a little before 1 p.m., the rest of the day almost feels like bonus time. I eat lunch, and then it depends on how my body feels. If I’m sore, I do some recovery — foam rolling, ice baths, whatever is needed. If I’m not too tired, I go to the library, work on assignments, or spend time with friends. It’s nice knowing I have the afternoon free, even if the morning training block is demanding.
Pre-season Intensity and Match Preparation
Before the season starts, midweek is definitely the most physically demanding period. That’s when we have competition training, where everything is about winning internal games, and the losing team has to do extra running. The intensity is high, and it’s the day you feel the most pressure. It’s usually three days before a match, so the coaches want us to reach a physical peak before we start tapering off again.
As we get closer to the weekend, training becomes lighter and more tactical. This is when we work on details such as formations, set pieces, and how we want to approach the match.
A funny detail is that we have to train in shin pads and long socks every day except the day before a match. It makes training feel slightly different, so that session is always a bit more relaxed.
In-Season Schedule: Matchdays and Recovery
During the season, we have two matches per week. Wednesdays and Saturdays are matchdays, and they’re the days I always look forward to the most.
If we have a match on Saturday, Sunday isn’t simply a day off. Players who played a lot of minutes in the match do recovery, while the rest have a very intense session. It makes sense — everyone needs to maintain their fitness. It also means our only regular day off is Monday. That’s the day you can have a lie-in, catch up on coursework, and let your body recover.
When I look at my week as a whole, it follows a very fixed rhythm, but I’m comfortable with that. It’s tough, but it’s meaningful. You grow close to your teammates because everyone lives the same lifestyle. I’m developing both physically and mentally, and I know I’ll look back on this time as an experience that taught me a lot.
Do You Want to Play College Soccer in the USA?
Daniel’s week gives a clear picture of what life as a Division I student-athlete is really like. It’s demanding, but it’s also an incredible opportunity to grow, compete, and experience a new culture while earning a university degree.
If you dream of following a similar path, Keystone Sports is here to guide you. As the leading agency for student-athlete placements, we’ve helped thousands of players secure soccer scholarships at U.S. colleges. Our team supports you every step of the way — from creating your profile and contacting coaches to scholarship negotiations and preparing for your move to the USA.
Ready to find out about your chances? Complete our free evaluation form and take the first step towards your college soccer journey.
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