Your Ultimate Pre-Season Guide

guide1“Teams are made during the season and players are made in pre-season”

The return of the sport season is almost upon us and whether you are a young netballer returning for another year of competitive sport, a once-retired soccer player on the comeback trail or a seasoned professional – pre-season is key!

Pre-season is a time for preparing for the upcoming competition.  If done well, pre-season will both improve your performance and reduce your chance of injury.  There are several keys for achieving these – and here they are.

Strength Training

–          Strength is vital for improving a muscles ability to cope with the demands of sport

–          Each sport has different requirements on specific muscles, core stability and strength is always important!

–          Perform a mixture of upper body, lower body and core exercises to ensure good whole body strength

–          Physiotherapists are well equipped to develop strength programs that will develop you specifically for your sport

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Aerobic Exercise

–          As your endurance improves you will fatigue slower and your injury risk will reduce

–          It is important to try and participate in a few different types of exercise before your season starts:

  • Attend weekly training
  • Perform some form of cross-training e.g. riding a bike, running, swimming, playing a different sport
  • Try and organise some practice matches to help your body adapt to the demands of your sportguide3

Stretching

–          Stretching reduces your risk of injuring by increasing the flexibility of muscles, this means you are less likely to tear or strain your soft tissue and less stress will be placed on your joints

–          Static stretches are great during pre-season to increase the length of your muscles

–          Dynamic stretches and warm-ups are important before practice matches and games to reduce the risk of injuryguide4

Be Proactive

–          Recognise any previous injuries you’ve had and make use of bracing and taping opportunities available

–          Check your braces from previous years to ensure they still fit correctly.

–          Warm-up and cool-down from every training session and game you play

–          Set goals for yourself:

  • Decide which areas you are lacking in and wo
    rk hard to improve those

–          It is important that you have any pain you may experience assessed by a Physiotherapist. They will give you exercises that will help you return to playing without risk of further injury.

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The pre-season is all about preparation!  Be proactive in preparing opportunities for gaining strength, flexibility and aerobic fitness and be aware of the dangers of your sport and how you can counter them.

If you have any questions about your pre-season activities or concerns about your preparation and injury prevention for the coming season then call Rathmines Physiotherapy and Sports Injury Centre on 4975-1622 for an appointment.