Sports Training In and Out of Season

Sports Training In and Out of Season

Sports Training In and Out of Season

Sports seasons come and go, just like everything in life. Currently it is football season. But Basketball is starting soon and we see Baseball all but over til next spring. So, how should you look at your physical conditioning coming into, during and coming out of your favorite sports season?Every sport is different so I won't get into specifics. The goal is to give you a few tips to use during your exercise programs. The following information should help you develop a proper mindset for any sport you like as you move in and out of its season.Pre season prep timeLeading into a sports season should be seen as a preparation or warm up time. Just as you do before every game you need to prepare your body for the activity. This is a time when you need to consider your sport and give thought to the areas of your body used during the sport.Think about how your body moves through the activities of the sport. Whether it is football, soccer, basket ball or Olympic badminton competition (if you didn't know, yes badminton is an Olympic sport), each sport has specific ways it uses your body that makes it unique. This uniqueness is where you should maintain focus in your pre season workouts. Find ways to exercise your muscle groups that will strengthen and build endurance in them through these specific athletic movements.Why do we focus on these areas? Simply to help eliminate injuries during season. If you condition your body to handle the specific movements involved in your sport, then during season - when you put all your effort into your sport - you will be less likely to get hurt. In fact, doing this will even minimize the amount of sourness you experience during the season startup.In season peak developmentSo, now you're all warmed up and ready to play - uh, well, you think so. Just because you took the time to do some pre season warm up (by the way, good job) doesn't mean you are at the top of your game. If you want to make sure you are at your peak for the season you need to really push yourself to the top.Professional athletes, and those who strive to be the best, don't just leave there game to preseason warm up and practice; they also include intense exercise programs that bring their physical conditioning to its peak level. It is this conditioning that makes their game that much better than the rest.Here are some areas that you should focus on during your Sport season.Rotational Exercise - Make sure you are exercising your whole body not just the areas your sport uses. Many sports have repetitive movements that only exercise your body in one direction, for instance swinging a bat. Make sure you don't limit yourself on range of motion...find exercises that allow you to condition through all ranges.Your core - Always make core exercises an important part of your physical development; this area helps stabilize you during much of your body's movements. Your midsection - Rectus abdominis, Rectus abdominis, Transversus abdominis, Erector spinae - as you can see, has four distinct muscle groups that need your focus. Plan to exercise the midsection of your body in every workout.Weights - continue to use weights in your exercise but maybe limit to 1 repetition of 15 to failure. Weights are important in muscle development but during your Sport season you may want to make sure that workouts with weights are somewhat limited. This will ensure you are not over fatiguing yourself during your sport's season; unless, of course, your sport requires more intense weight training.Cardio conditioning - Outside of the cardiovascular exercise you get from your sport, you should also give three days a week to this area. Your heart and lungs provide the necessary oxygen and nutrition to the muscles of your body. If your cardiovascular system is operating at its peak you will have a better chance of performing at your peak in your sport season.Off season cool downWell, the games are over - No more competition to keep you motivated. So what do you do to cool down from your Sport season? The off season of any sport should be considered the phase where you are recovering, both physically and psychologically. Many athletes use this time to evaluate their season and make a determination on where they can focus for improvement in their next season.One way to look at the off season is to see it as a transitional period; your 4-6 week period between game season and preseason. It should include cardiovascular training (never give this one up) so that you maintain your aerobic fitness; keep it light and enjoyable. In additions include resistance training that focuses on stabilization and correcting any imbalances due to repetitive motion. Finally, add in flexibility exercise. Make sure you have plenty of stretching included. This will remove a lot of the stiffness associated with an intense season.Wrap it all upAs you can see there is no wrap up for exercise; it's a part of every season. Now you may be wondering, "How do I maintain focus and keep my motivation going during every season". Well, it's easy! The best way to make sure you are motivated is to engage a personal trainer for all your sports seasons.

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