What to prioritize in the off season
"Champions are made during the off season" is a motivation I hear from a host of coaches. Off-season training is a prime opportunity for athletes to maximize their efforts and make meaningful gains in their performance.
Now I know not everyone's off season's is in December, but even if your off season is in March, June, or August these principles still apply.
Just to be super clear, I define the off-season as the time when an athlete is not actively competing in their sport. Team sports like football, basketball, and baseball have a well-defined off-season. However, sports like tennis, triathlons, and other endurance sports have less distinct seasons.
Additionally, the often demanding schedules of sports teams lead many athletes to move from travel teams to all-star and varsity high school teams in an attempt to advance, leaving little room for a true off-season.
It's essential for athletes of all levels, from professionals to young players, to incorporate an off-season into their yearly schedule. Engaging in sports at peak intensity places a significant strain on the body.
Common issues like high school pitchers needing Tommy John surgery, tennis players suffering from wrist and shoulder injuries, and knee or ankle problems from the repetitive impact of jumping in basketball or volleyball are all foreseeable outcomes of overuse and insufficient rest.
It's akin to the obvious notion that you can't push a car to its limits on the track every day without it eventually breaking down. The human body reacts similarly.
So let's talk about how to make the most of your off-season. First, I'm not suggesting you avoid your sport entirely in the off-season. However, you should refrain from competing. Competing defines the in-season period.
This downtime is ideal for honing technical skills or practicing at a reduced intensity and volume compared to the competitive season. For instance, a basketball player might focus on dribbling skills, or a tennis player might work on technical strokes. The main point is that you're not performing at your competitive peak or "racing speed."
So if you aren't focusing on competition what should you focus on? While there can be customizations that can be made for every athlete and every sport, here are 5 general areas to focus on during the off-season.
1️⃣ Mobility and Proper Movement Mechanics
Off-season training for young athletes should prioritize enhancing foundational movement patterns (and I would also throw in general strength and conditioning). This should constitute the majority of off-season work. It lays the groundwork for future performance. Enhancing fundamental movement patterns like jumping, landing, decelerating, squatting, hip hinging, pushing, and pulling boosts overall athleticism. Conditioning the aerobic system during the off-season sets the stage for the higher-intensity demands of the pre-season and competitive seasons. Improving general strength enables faster sprints, higher jumps, and harder throws during the competitive season. These qualities can't be developed in the midst of a competitive season; they must be built in the off-season to be showcased during competition.
2️⃣ Rehab Injuries
If you participate in a year round sport, you already know that you have very little time to heal your body during the off-season. Taking the "just rest" or "wait and see" approach to injury will not benefit you in the long term. The internet is full of great information but there is also a lot of noise and distractions. It can be hard to know the right treatment course to accelerate your recovery. Seek out help from a professional. You only have one body and you can't create more time - so don't waste time on things that aren't going to work for your body or your particular issue.
3️⃣ Balance and Accessory Muscle Work
Its funny to watch big football players struggle through a pilates session or ballet class, but they know the reason they are there - improving balance and strengthening their accessory muscles. Improving balance is crucial for athletes because it improves coordination, agility and enhances their ability to maintain stability during dynamic movements in their sport. Improving balance enhances proprioception (body awareness), allowing athletes to react faster to changing situations on the field and execute movements with greater precision.
4️⃣ Sleep, Sleep, Sleep
Sleep is also crucial during your competition season, but lets be honest, sometimes we neglect the fundamentals in order to prioritize competition (early morning and late night practices, poor sleep while traveling). During your off-season, getting good sleep should be a non-negotiable for as many nights as you can. Sleep helps with muscles memory. Continuous sleep helps with muscle memory. Without it, the sport-specific muscle techniques athletes spend hours training for won't stick as well. Increased sleep results in better reaction times, coordination and split-second decision-making. Create your good sleep habits in the off-season and try and carry as many of those good sleep habits with you to competition season.
5️⃣ Prioritize People
Connect with people you like. Spend time with people who encourage you, make you laugh, and bring out a better side in you. I know from experience that during the regular season, I wasn't able to see or talk to my friends and family as much as I wanted to and that took a toll on me mentally. Just like with the first four priorities we have discussed, connecting with people is important during the regular season. But early morning practices and traveling on the weekends to compete can make that difficult. Especially if you are a solo sport athlete (like tennis or running), you may feel isolated and lonely. Use your off-season to recharge your mental health and lean on your community of people to help with that.
It is important that you have someone in your corner who is considering and prioritizing your longevity and durability as an athlete. Many parents and coaches are hyper-focused on the short term - win the next game, qualify for the tournament, make the team. Athletes might push themselves to take short cuts (like skipping the off-season) to achieve their goals but those shortcuts eventually catch up with you.
Like I said earlier, these 5 priorities are general and the needs of each athlete and sport are unique. If you feel lost or want to achieve your goals faster, get some help. We'd love to work you and help you get prepared for your next competition season.
Best,
Dr. Shawn
