The Preseason Panic: Why "Getting In Shape" Too Fast Is a Bad Idea
Hey there, sports parents and coaches! Gaspar here once again! Let's dive into today's discussion topic! ⚽🏀🥅
The air is buzzing with excitement—it's preseason time! We all want our kids to be strong, fast, and ready to go. But let's be honest, we often see the same scene: coaches and trainers pushing kids super hard right from the start. They're trying to "get them in shape," but what if this common approach is actually putting our young athletes in danger?
The "All-In" Approach vs. The Smart Start
Imagine trying to learn a new video game by jumping straight to the hardest level. You'd probably get beaten fast, right? That's what happens to a lot of athletes in preseason. Their bodies haven't had a chance to get used to the hard work. After a long break, their muscles, tendons, and joints are not ready for a sudden jump in activity.
This isn't just a hunch. A lot of smart people have looked into this. Research published in journals like the British Journal of Sports Medicine has shown that a sudden spike in a person's training load is one of the biggest risks for sports injuries. Think of it like a car engine. You can't go from 0 to 100 mph instantly without putting a huge strain on it. When we push kids too hard, too fast, their bodies can't keep up. Instead of getting stronger, they're more likely to get hurt.
The Science of Safe Training: The "Goldilocks Zone"
In professional sports, coaches and trainers use something called the acute-to-chronic workload ratio. It sounds fancy, but it's really a simple idea. Think of your athlete's body like a savings account. Their "chronic workload" is the money they have saved up from their past training. Their "acute workload" is what they're trying to spend this week.
If they try to "spend" too much (suddenly do way more work) without having enough in their account, they go into debt. Their muscles and joints get strained and hurt. Research shows that staying in the "Goldilocks Zone" (not too little, not too much) is key. One study even found that when athletes increase their training by more than 10-15% from week to week, their risk of injury goes way up.
Your Preseason Game Plan (What to Do on Your Own!)
Ideally, we did some off-season training to increase strength and stamina, but as we all can attest, life gets in the way and frequently other things take precedence over training. We just needed a break! I get it. They are all valid points. However, the season is about to start so what do we do now? So, what's the solution? Start slow and build up gradually. A great pre-season plan is like climbing a staircase, not jumping to the top floor. Here are a few simple, practical things you can do with your athlete right now to get ahead of the game.
Week 1: Foundation Building
This is all about waking up the muscles and getting their body used to moving again.
*Simple Bodyweight Drills: Try a circuit of 2-3 sets of 10-15 squats, lunges, and push-ups.
*Light Cardio: 2-3 sessions of a light jog or bike ride for 20 minutes.
*Focus on Fun: Make the first week about getting back into the rhythm. Mix in some fun games and drills that aren't too stressful on the body.
Week 2: Gradual Increase
Now we can gently push them a little more, following the "Rule of 10."
*Increase Time/Reps: Add 1-2 reps to each exercise or 5-10 minutes to each cardio session.
*Add Agility: Introduce simple agility drills like jumping side to side, back and forth, or quickly changing direction while jogging.
Week 3 & On: Preparing for Impact
This is when you can start getting closer to game speed.
*Sport-Specific Drills: Add drills that mimic the sport. For soccer, this might be short sprints and passing drills. For basketball, it could be quick cuts and short bursts of dribbling.
*Active Warm-ups: Before every practice or game, make sure they do dynamic warm-ups like leg swings, butt kicks, and high knees. This gets the blood flowing and muscles ready to work.
The Most Important Part: Don't Forget Recovery!
You and I have seen it all the time; push and push, harder and harder as the season opener is fast approaching. We must get there before the season starts. But why does it sometimes feel that there is no progress? Well, all the training in the world won't matter if your child doesn't recover properly. This is where you, as a parent, can make the biggest difference.
*Sleep: This is when the body heals and gets stronger. Make sure your young athlete is getting at least 8-10 hours of sleep per night.
*Hydration: Staying hydrated is key to muscle function and injury prevention. Keep a water bottle handy and encourage them to drink throughout the day.
*Healthy Food: Think of food as fuel. Make sure they're eating good stuff, not just snacks. Protein is great for building and repairing muscles.
By focusing on a slow, smart buildup and prioritizing recovery, you can help your young athlete enter the season confident, strong, and ready to shine all season long!
You can always count on ACTOS Performance Innovation and the HEROS Training System for support and awesome info. For more resources and tips, check us out at myherostraining.com or myactos.com. You can also follow us on FB and Instagram. We love hearing from you! If you have any feedback, worries, or cool ideas, please send us an email at info@myherostraining.com.
Remember this golden rule: More is not always better; better is always better!
Until next time, keep moving..the journey is the destination!
Gaspar
Certified Sports Performance Enhancement Specialist, Fitness Nutrition Coach, & Youth Fitness Trainer
ACTOS Performance Innovation / HEROS Training System [HTS]
**Dr. Rosario's expertise is built on a lifelong commitment to fitness as a dedicated parent and coach. He is certified by the International Sports Sciences Association (ISSA) in multiple advanced areas, including Weight Management, Youth Fitness Training, Fitness Nutrition Coaching, and Sports Exercise Performance Enhancement. He also holds a Doctorate in Health Sciences and is a certified Level 1 Strength and Conditioning Coach through the IUSCA with continued education through ISSA in specialized training methodologies such as High Intensity Interval Training (HIIT), Plyometric Training Integration, and Speed / Agility.