Are you counting down the time until your sport begins again and thinking of starting pre-season training? Why wait; begin your pre-season training now.
It has been found that participating in pre-season training can significantly reduce the risk of injury occurring throughout the season. Pre-season training is a great way to improve fitness, increase skill development and prepare for sport participation. Injuries are less likely to occur if your body is fit and prepared for the physical demands of sport.
A balanced training program should include the following components:
- Strength – increased muscle strength stabilises the joints against sudden or large forces
- Flexibility – allows a greater range of motion without joint or muscle pain
- Endurance – improves the ability to repeat the same action and allows continuous activity without fatigue (fatigue being a large contributor to sports injury).
- Speed – enables players to move quickly to avoid contact situations
If you’d like to read more about putting together a balanced training program, please see here.
Pre-season training tips:
- Staying motivated can be difficult during the pre-season. Ask a friend to train with you, or arrange a group to train together. Also ensure you add some variety and fun to your training routine by combining games and skill activities in the fitness program at every opportunity.
- Increase the workload of your training gradually. Slowly increasing the intensity, volume and duration of your training program will make it easier in achieving a higher level of fitness and reduce the risk of injury during the season.
- Be cautious of over-training, especially when the start of the playing season draws closer. Over-training can fatigue the body and can compromise your fitness and ability. Avoid heavy training loads, take adequate rest periods and ensure there is appropriate supervision, including a qualified first aider.
Important points to avoid injuries whilst training:
- Wear the correct safety equipment during all training activities
- Begin each session with a warm up and end sessions with a cool down, including stretching
- Be realistic in your goals
- Build your times, distances and weights gradually
- Do not train with an injury
- Listen to your body. If you are finding the training too difficult reduce the duration and intensity of the sessions
Continue your training/fitness program throughout the year. It’s a good way to improve your skills, learn new techniques and decrease the risk of injury.
A good preseason training program doesn’t just involve exercise, it involves taking care of your body in all ways so that you start the season injury free and ready to be your best. One of the most popular pieces of equipment to aid exercise and recovery is a massage gun. If you’re interested in learning more about them, please see our detailed guide.