The Power of Preseason Training
Are you ready to step onto the field stronger, faster, and injury-free? The secret to a successful athletic season lies in the often-overlooked hero of sports: preseason training. This crucial phase is not just about skill enhancement; it’s about building a foundation for a triumphant and enduring athletic journey.
Picture this: a superhero tune-up for your body. That’s what preseason training is all about. Why wait for injuries to strike during the season when you can tackle them head-on now? Prioritizing injury prevention is the name of the game. Customize fitness programs to fix muscular imbalances, boost endurance, and fortify your body for game day.
“Prehab over rehab” – Wian Stears
Flex those muscles, and let’s talk strength training – the backbone of injury prevention. By targeting muscle groups systematically, athletes not only fortify joints and tendons but also enhance stability, reducing the risk of injuries. With resistance exercises, weightlifting, and functional movements, preseason training empowers you to face the challenges of your sport with resilience.
Cardiovascular fitness is your secret weapon against fatigue-related injuries. Endurance training ensures you can maintain peak performance throughout a game, preventing injuries like hamstring strains. Efficient recovery and the prevention of overuse injuries are just added bonuses.
Don’t overlook flexibility – the unsung hero. Dynamic stretching and range-of-motion exercises during preseason improve joint flexibility, reducing the risk of strains and sprains. Better biomechanics mean you move more freely and efficiently on the field.
Change direction like a pro with agility training. Mimic the unpredictable movements of your sport to enhance proprioception and neuromuscular control, reducing the chances of awkward landings or twists that could lead to injuries.
Think explosive, high-intensity movements. Plyometrics are your ticket to improving power, speed, and overall athleticism. Train your muscles to exert maximum force in short intervals, and you’ll increase your capacity to absorb shock and maintain stability during dynamic movements and contact situations.
In your journey towards a successful preseason, seeking advice is crucial. Coaches, athletic trainers, and sports medicine professionals like physiotherapists and exercise physiologists are valuable resources. Consult with them to tailor your training program to your specific needs and receive personalized guidance on injury prevention techniques. Remember, knowledge is power, and their expertise can be the key to unlocking your full athletic potential.
Prioritize preseason training, and you’re setting the stage for a successful and injury-free season. Address muscular imbalances, enhance endurance, and refine agility – these proactive measures not only prevent setbacks but pave the way for sustained success on the field. Gear up for glory, because your time to shine is just around the corner!
Written by Wian Stears & Vincent Hamman, Physiotherapists, Ararat Physio & Co
Researchers explored the association between preseason training and match availability in AFL. It was discovered that players who completed a greater proportion of preseason training were more likely to avoid injury. Consequently, these players were available for a greater number of in-season competitive matches compared with players who completed less preseason training.
(Murray NB, Gabbett TJ, Townshend AD. Relationship between pre-season training load and in-season availability in elite Australian football players. Int J Sports Physiol Perform. 2017;12(6):749–755.)
There has been evidence that injury prevention programs that include plyometric exercises have a significant effect in reducing ACL injuries among sports playes. The study revealed that injury prevention programs that included plyometric exercises reduced ACL injury rate by 60%.
(Al Attar WSA, Bakhsh JM, Khaledi EH, Ghulam H, Sanders RH. Injury prevention programs that include plyometric exercises reduce the incidence of anterior cruciate ligament injury: a systematic review of cluster randomised trials. J Physiother. 2022 Oct;68(4):255-261. doi: 10.1016/j.jphys.2022.09.001. Epub 2022 Oct 13. PMID: 36244964.)
