In today’s climate, we are conditioned to operate on a “more is better” mentality.  Athletes are being pushed from school teams to club teams with little to no rest and overuse injuries are at an all time high.  

Well, today we are here to tell you that more is not better when it comes to competitive sports.  In fact, an off-season is not only vital for mental and physical recovery but can optimize subsequent performance and take your skill set to the next level.  Still not convinced? Let’s break it down.

Rest and Recovery

 An off-season is important for many reasons, the first being the opportunity to truly rest and recover.  A reduction in both training volume and intensity allows the body time to repair and reset.  Injuries left untreated can become chronic and lead to compensatory patterns and persistent pain, ultimately keeping you off the field or court for a long period of time.  Allowing the body ample time to heal can be tough, but is imperative to future success and participation in competitive sport.  

Not only is physical rest important, but mental rest is vital as well.  These days, sports are intense and the constant jump from practice to competition can be exhausting.  Particularly in young athletes, when the pressure to compete is high, the need for a break is essential and has been linked to positive overall performance and reduced risk of burn-out.  

Reset

Besides rest and recovery, the off-season allows for a system reset.  Take some time to have fun!  Go for a hike, hit the trampoline park or try rock climbing.  Challenge the neuromuscular system by activating muscles that are typically inactive in your primary sport or activity.  Prioritize self care including massage, stretching and meditation all of which can have a positive impact on condition and performance.

Train and Gain

Once you have reset, it’s time to train and gain.  Off-season is about active recovery and finding an optimal balance between resting and rebuilding.  Training in the offseason lays the base for the next season of participation and competition and can truly transform your physical and mental capabilities.

So where does one start when it comes to offseason training?  The first step is identifying weaknesses that need to be addressed.  Use this time to humbly pinpoint areas that need improvement from the prior season, set goals and create a plan! 

Besides sport specific skills, the off-season is a time to improve general strength.  While in- season conditioning may involve some strength training components, the primary focus is understandably on sports and sport-specific skills.  With the pressure of competition off the table in the off-season and greater recovery time available, the athlete can safely and efficiently take time to break down movement patterns, focus on weaknesses and build aerobic capacity, muscular strength, endurance and overall power.  

Injury prevention

So if rest, recovery and retraining aren’t reason enough to take that break, consider the benefit of injury prevention.  Strength training not only strengthens the muscles, but also the bones and tendons making them more resilient to large forces likely experienced during impact and agility.  It has also been found to reduce both sports related injuries and overuse injuries.  In addition, the off-season allows for the breakdown of motor patterns, re-education and activation of stabilizing muscles and optimization of movement efficiency.  When we move well, we can move often.   

So go for it, take rest with intention, let your body reset, focus on your weaknesses and build the base for the season to come.

We will see you back and better than ever next season!