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The "Off-Season"
It's the end of your sports season. Now you have some time off to rest, recover, and prepare for the next season. So, how are YOU going to spend your time?
Plan for the next season
* The serious competitor should review the season just finished: noting injury patterns, schedule of practice, competition, and breaks for recovery. Make adjustments where needed for next year.
* Set your physical fitness and sport-specific goals for the next season.
* If you are fortunate to live in a climate that allows for sport participation all year long, it is important that you still take several weeks off at least once during the year to allow your body to rest and recover from the physical (and mental) demands of the sport, regardless of your skill and intensity level.
Do you want to have more energy, to hit harder, last longer, think faster, be more confident, recover, quicker, move faster, and improve your results?
If you answer YES, apply this Off-Season plan and see the benefits in your next season.
There are 3 critical phases that an athlete should transition through during the off-season.
1. Rest
2. Conditioning
3. Sport-Specific Training
PREPARE FOR SUCCESS
1. Rest
STOP!Use this time wisely; it is the first step to improve your performance for the upcoming season. After working hard for the past season, you need a break.
* Ideally, allow 2-3 weeks to recuperate. Include about 10 days with no sport specific training.
* Hang up your sports equipment and take a holiday or spend some time with friends & family.
* Take care of any medical concerns or lingering injuries: see your doctor, physiotherapist, or athletic trainer.
2. Pre-Season Conditioning
PREPARE:You are rested, your body is healing, your mind refreshed: you are ready to start pre-season conditioning. IMPORTANT! Have one rest day for every 5 days of training.
* Ideally allow 4-6 weeks to minimize your chance of injury and enhance your performance.
* Emphasize the physical preparation and groundwork that is necessary to start the new season physically fit and strong.
* Based on your health care professional�s screening, incorporate your individual physical conditioning needs into your fitness program. Ask your physiotherapist or athletic trainer to teach you an exercise program.
Build a Solid Foundation:
* Work on improving flexibility, strength, power and muscular endurance.
* Get creative in the gym with functional core stability, Pilates & yoga.
* Sports are dynamic: include dynamic stability for your trunk, shoulder & pelvis.
* Incorporate balance, coordination, speed & muscle activation patterns that simulate the movement patterns you use in sport.
Enhance Aerobic & Mental Capacity:
* Mix it up! Cross-train with activities like: swimming, cycling, skating...
* Choose high volume, low intensity cardiovascular activity to increase stamina.
* Sharpen up all the essential abilities required in a champion player:
Anticipation: Use mental and physical training techniques for visual acuity, hand-eye coordination & reaction time.
Movement: Add on-court/field circuit work and drills to improve agility, foot work, coordination, speed & accuracy of movements.
Tactics: Work with a coach or watch your favorite professional athletes for tips on strategies, game planning & managing tough situations.
Technique: Work with a coach on sport specific skills such as stroke production to improve efficiency, power and accuracy.
Mental: Include mental exercises to improve concentration, self-esteem & confidence. Use visualization techniques to improve & "practice" all of the athletic skills you need to play your best.
3. Sport Specific Training
GO!You are feeling stronger, faster, sharper and ready to hit the court/field. Now it�s time to play ball!
* Ideally allow 2-3 weeks to fully prepare your game before competition.
* Focus on sport-specific skills.
* Simulate match/game conditions (practice sets/matches) to prepare for competition.
* Continue the work you started on technical & tactical aspects of your game.
* Increase work on specific skills you need to improve such as foot work, coordination, speed & agility.
* Continue some aerobic exercise to maintain your base, but decrease weight training to a "maintenance" level.
* As you get closer to competition (1week out), decrease the amount and intensity of strength & conditioning activities to conserve your physical and mental energy for the season ahead.
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Set, Health site, are for informational purposes
only and should not be treated as medical, psychiatric,
psychological, health care or health management advice.
The materials herein are not intended to be a substitute
for professional medical advice, diagnosis, or treatment.
Always seek the advice of your physician or other qualified
health provider with any questions you may have regarding
a medical condition. Never disregard professional medical
advice or delay in seeking it because of something
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