Sebastian Berhalter focuses on three essential practices to optimize his performance: ensuring adequate sleep, engaging in reading—currently immersing himself in “The Light We Give”—and maintaining dedication in his daily routine.
Berhalter, a midfielder for the Vancouver Whitecaps and the U.S. Men’s National Team, keeps a meticulous log of his training data to monitor his recovery. At home, he utilizes a hyperbaric chamber, Normatec boots, and red light therapy mats to help his body recover effectively.
“I’m not claiming these methods work for everyone, but I’m committed to doing whatever it takes to keep my mind and body in top condition,” Berhalter expressed prior to the Whitecaps’ preseason training. “Whether it’s spending time with friends, going for a stroll, or simply being myself, those aspects matter.”
At just 24, Berhalter is among the MLS players vying for a spot on the U.S. roster for the 2026 World Cup. With U.S. coach Mauricio Pochettino limited to 26 players, competition is fierce, especially with many athletes playing overseas, such as Christian Pulisic and Weston McKennie.
Despite the challenge, Berhalter and his MLS colleagues are making every effort to stay sharp. The upcoming international break in March is critical as it is the last training camp before Pochettino selects his final World Cup players. The squad will face competitive teams like Belgium and Portugal in Atlanta, making it imperative for players to impress during this period.
Pochettino indicated during a January press conference that preparation for the World Cup would begin early. “We need to ensure everyone is in peak condition for selection in March,” he said.
While players from Europe maintain a more rigorous competition schedule, MLS athletes like Berhalter face a different scenario, having recently transitioned from their offseason. The MLS season will kick off on February 21, with only a few matches before the crucial March selection.
What’s essential for players aiming to secure a spot in the World Cup is their autonomy regarding training routines. Although the U.S. staff is available as a resource, they don’t provide specific training directives. “They believe in our capabilities, as we’ve proven ourselves on the national team,” Berhalter remarked. “There’s flexibility in our recovery routines; each player has their unique approach.”
Reflecting on his post-MLS Cup final routine, Berhalter took a break to recuperate, focusing on healthy eating and gentle yoga. He gradually reintroduced individual training sessions, setting daily goals and tracking his achievements in a notebook to stay organized.
“This system keeps me accountable; I enjoy checking items off my list,” Berhalter noted. “It ensures I prioritize my development both on and off the pitch.”
Max Alfsten of Columbus Crew also devoted time to his training during the offseason, working with fellow pros and honing specific skills often neglected during the competitive season. “With the ultimate goal of making it to the World Cup, I stayed active instead of taking it easy,” Alfsten remarked.
Tim Ream, nearing 38, echoed these sentiments. After resting post-season, he emphasized the importance of maintaining momentum in training. “I find that too much downtime can negatively impact my performance,” he stated. “Each offseason, I return prepared, especially with the monumental year of 2026 on the horizon.”
With the MLS season weeks away, Pochettino is expected to announce his March roster shortly thereafter. He acknowledged that, although MLS players might miss regular matches, their energy levels will be high due to a focused rest and recovery period. “They’ll fight hard in March to showcase their skills,” he asserted.
MLS players are undeterred by the differing schedules from their European counterparts. “It’s beyond our control,” Berhalter said. “MLS players are making efforts to quickly rebound.”
Alfsten added, “Ultimately, we may come into the camp feeling sharper. While European players have endured long seasons, we are mentally refreshed and ready to compete.”
Soccer fans should care about this topic because the competition to qualify for the World Cup symbolizes the dedication and resilience of players, highlighting the ever-evolving landscape of soccer in the United States. As MLS players work tirelessly to secure their spots, their journeys reflect the growth and potential of American soccer on a global stage.
