In most parts of the country, July 31 or August 1 of this year signifies the start of the fall season.  This means officially all the fall sports can begin practicing and getting ready towards playing scrimmages and their first games of the season.

For seniors, time has flown and it is the start of their last high school year in sports.  The last time to wear the school uniform.  The last time to play games with friends they have had for a long time.

For freshman, it is a nervous anticipation of what this next big jump will be.  They can’t even fathom playing as a senior because they are so wide-eyed about playing their first games as a high schooler.

Hopefully, your high school athlete has been working hard in the offseason to get ready for this day.  

At our facility, I’ll admit we see a significant drop off once the season starts.  The fall season has the most sports going on, which means that they have the most athletes playing those sports.  For high school kids, it is tough to get in the time they need to train with practices, games, and studies happening.

BUT….

If you can get in some in-season training, I highly recommend it.  If you are a high school athlete and to be honest it doesn’t really matter which sport you play because in-season training is applicable across the board, then I think you need to focus on these areas with your training:

  • Strength Training – If you do not strength train your muscles, you will start losing strength.  So, all that work you did during the offseason will go down the drain.  You start losing a little bit of strength each week.  After the fourth week, that strength drops exponentially.  Which is usually when the season is beginning.  GREAT!!

    You need to lift once a week at a minimum, but preferably twice a week.  It should take no more than a half hour and it should NOT be as intense as the offseason.  The goal is different.  It is to keep your strength levels where they are and help aid recovery.

    You are not trying to gain power or strength.  You aren’t trying to build muscle.  That phase is done.  Your energy needs to be focused on practices and games.

    Get a total body workout, hitting the major muscle groups.  Keep the volume low and the intensity moderately high.  As long as you are consistent, you won’t be sore because of the lifting.  You certainly might be a lot MORE sore if you do NOT lift.
  • Speed Work – Typically, I don’t think you need to do major speed work unless you are in track season.  If you are going full speed in practice, then a lot of this stuff carries over.  The nervous system stays sharp and your speed is maintained.

    I would at the very least do some plyometric work.  You can even combine this with your strength training to make a contrast set.  But, the plyometric work will help keep your athlete explosive and keep those fast twitch muscles firing.

    You can always do a little mechanical work as well.  This isn’t too taxing and it will make sure your mechanics are still sound and come naturally when you are in the heart of your season.
  • Recovery – I would definitely implement corrective exercises, foam roller work, stretching, ice/heat, and anything else needed to help with your recovery process.

    The goal is to recover quickly from a practice and/or game to get ready for the next day’s activity.  A lot of the time you will have saved by not doing an extensive lifting workout, can be replaced with recovery techniques.

    This should be done after practices, after lifting, and on off days when needed.
  • Nutrition – Be smart and make sure you are eating like an athlete.  You need to be properly fueled and replenishing energy lost in practice and in games.  Plus, make sure the hydration is there especially when it is still hot out early in the season.

If you aren’t doing these things, then talk with your strength/speed coach to get you on a plan.  But, these things are a MUST.  Do them now because if your athlete is lucky to play at the next level, he/she will definitely be doing these things there.

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