Student Athletes

What are you doing NOW to ensure your upcoming season is injury free?
Training Stages

Training stages include - Base, Buildup, Pre-competitive, Competitive, Transition and Off-season. Consider off-season workouts an essential component to your training schedule. And even better than the proverbial "Apple a day", with intention and focus on your off season routine, you may find yourself steering well clear of any PT visits in your next season of competition.

Ways to Stay Active

Running/Jogging

Aim for an occasional 5 - 10K run or jog. The idea is to get outdoors and do some running with friends.

Don't worry about speed. Focus on staying active and eating for your activity level, since this is a time when some folks traditionally overeat.

Like a treadmill, a stationary bike can get boring if you're used to training outdoors. But there are ways to make it fun and challenging. Try a spinning class at a health club or a recreation center. Group classes are set to music while participants pedal at different speeds and tensions. You can also buy a bike trainer video or invite a friend to cycle with you. Challenge each other to keep things exciting

Swimming

Local YMCAs, community recreation centers and health clubs have indoor pools where you can swim year round. If you get tired of laps, try an aquatics class, water yoga, kickboxing or Tai Chi.

Cross-training

Have you thought about trying a different sport? Cross-training relieves boredom and can work different muscle groups, letting your trained muscles rest and repair during the off-season. Unlike running and cycling, sports such as handball, racquetball, basketball and volleyball involve changing directions while running, which strengthens ligaments around your knees and ankles. They're also great cardiovascular exercises. Try something new or go back to a sport you enjoyed in the past.

Finally, don't leave stretching and strength training out of your off-season routine.
Use this time (your off-season) to do some weight training. A big part of competing is strength. You need to recruit many muscles to get you through an hour-long match or event, so it’s important to train them as well. If you find yourself stuck and unsure of how to hit the spots you'd like to target, start with typical sports injuries sites. For women athletes--your ACL and MCL are prime suspects for keeping you on the bench. Gentlemen, shoulder issues and tweaky ankles can have you sitting too. Consider adding exercises to your off season routine that will encourage muscular balance and overall stability. Still not sure, drop an email and I can send some ideas your way.

I have a friend that has a couple of great sayings, "Not training doesn't help." And, "You have to run fast to run faster." Pretty simple and clear cut. If you are one of those athletes that only worries about the season once the match schedule is on the fridge, wise up. Do yourself a favor and start doing preventative strengthening and maintenance now.