Pre Season Training

16 Mar 15 - 08:52 AM

We often see the results of a poorly executed pre season training routine, here are some tips to keep you pain free and moving!

It's that time of year again! Dreaded Pre-Season Training is upon us and here at Synergy Health we often see the results of a poorly executed pre season training routine..

 It is a fact of life that at the start of the season most of us are not functioning at 100% physically. Factors such as fatigue, decreased flexibility/mobility and decreased overall fitness levels all play a part in this, it is important to note that all of these factors increase risk of injury.

 Here are some tips that should be incorporated into a thorough pre season routine:

  • Firstly establishing a good cardio base level to work with. Jogging, cycling, swimming or even rowing machine at a moderate level will help to achieve this.
  • Flexibility work before, during and after exercise will help to reduce risk of injury. A study published in the "British Journal of Sports Medicine" showed that there was an increase in the incidence of hamstring injury with fatigued muscle, and after introducing a protocol of stretching whilst the athletes were fatigued the incidence of hamstring injury across the 70 AFL players dropped dramatically. Static stretching would be most appropriate for this stage of training (holding a stretch at one level for 20-30 seconds and repeating a few times)
  • Interval training (moderate activity with bursts of intense activity) is the next step of pre season training, this will help the body become accustomed to the rigours that most competitive sports will place on it. Again flexibility work will be very important in reducing the risk of injury, so incorporating static stretching before, during and after exercise will be very beneficial.
  • High intensity or sprint level activity should be the last stage of pre season training, roughly 2-3 weeks into the routine, skill based activity and practice matches should be slowly worked into the pre season program at this stage.

*Nutrition also plays a major role in pre season training, as it is important we are providing ourselves with enough energy for the increased activity levels as well as recovery.

Any aches or pains that you are experiencing before, during or after pre season training should be addressed as they are signs that there is an underlying musculoskeletal imbalance or weakness that needs to be addressed. 

Come and see the team at Synergy Healthcare to ensure your body is prepped and ready to go for pre season training and the season ahead!

Pre Season Training Tips