No matter what sport you play, the way in which you prepare can have an enormous bearing on how you survive a long season. If you’re involved in any of our winter sports you have hopefully already begun your pre-season training and are counting down the days to the first game. If you haven’t, it could be time to start now. One of our Osteopaths, Dr Nick Brasher, takes us through some handy hints as to how you can best prepare for the season ahead and how a thorough pre-season can help keep you on the park.
- Start now – if you haven’t started pre-season training, do so. Begin a graduated program that is specific to your chosen sport and fitness levels. Increases in training load and intensity should be steady and reflect the requirements of your sport.
- Plan – work with your osteopath to develop a plan of attack for the season ahead. This may involve identifying whether you need to work on things like strength, stability, mobility or flexibility and include a combination of clinical and home based approaches.
- Warm up properly – your warm up is just as important as training and should be sport specific. It should include a range of exercises that mimic the key components of your sport. Most major sports have released specific “Injury Prevention Programs.” Whilst it is almost impossible to “prevent” some injuries, these programs provide a great framework of warm up and activation exercises to prepare you for the real thing (eg. FIFA 11+ – Soccer, Footy First – AFL, The Knee Program – Netball).
- Learn from the past – if you have a history of injury, make sure you have rehabilitated it properly and have worked with your Osteopath to put steps in place to prevent it occurring again. A thorough rehabilitation and strength program is a vital component to avoiding further injury and will compliment the aerobic components of your game well.
- Recover well – recovery and the ability to train consistently will ultimately have an enormous effect on your readiness for the season and the ability to maintain your levels of performance during the year. Never underestimate the importance of sleep and nutrition as part of that recovery.
If you have any further questions about pre-season training or preparing for the season ahead don’t hesitate to contact the clinic to speak to one of our Osteopaths or Myotherapists.