5 Things You Should Do In The Off-Season

things to do off season

For some sports, the 2021 season is coming to a close.

Many of you will be wondering what to do between now and the next pre-season.

These are the 5 things you should consider in the off-season before training starts again in 2022

1. Take A Break

It is important to allow your body and mind time to recover from a long intense season.

Your body and mind will be fatigued. A rest will make you feel re-energised and motivated for next season.

How long is too long to rest?

Research has indicated that endurance and speed is affected after a 2 week rest.

However, these losses are quickly regained after 2 weeks of training again.

Other research has indicated that strength is maintained 3 weeks after complete rest but will start to decline after 4 weeks


2. Try A Different Sport

off season activity

A change is as good as a rest.

Maybe you enjoy training and don’t want to take your foot off the pedal.

If that’s the case, you could try something different to your usual sport, such as swimming, cycling and running.

This will still allow your body and mind to recharge by doing something different and maintain your general fitness.

3. Maintain A healthy Weight

Less activity during the off-season means it is easy to gain weight.

This may happen if you continue to eat the same amount as if the season was in full-swing.

Keep an eye on your calories using a calorie tracker app or consult with a Sports Nutritionist.

off season weight control

4. Analyse The Past Season

to do in off season

Take note of what went well and what didn’t go so well in your performances. Could you have trained better?

Could you have recovered better between sessions through sleep, hydration and nutrition?

Are there areas in your performances that need worked on?
This could be in the form of skills, speed, strength, and tactical knowledge.

Make a plan of how you are going to maintain the positives and how you are going to improve upon your weaknesses.

It would also be a good idea to ask your manager or coach for honest feedback. Now set goals and make a plan for the new season ahead.

5. Hit The Gym

After you have had a good rest, it would be time to start thinking about preparing physically for pre-season.

During the playing season, it is difficult to incorporate gym sessions alongside pitch work.

Use the off-season to build strength and muscle mass while you have the time and energy to do so.

This would also be a good opportunity to work on past niggles and injuries, so that they do not occur during the season.

This will ensure a good foundation of fitness in time for pre-season.

off season strategy

The off-season

Use the off-season as an opportunity to rest and recharge the batteries. The body and mind will be fatigued from a long intense season.

If you enjoy training and don’t want to stop, try another sport.

Also consider starting gym work to build strength and fix past injuries.

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