By: Molly Ahlemeier, CSCS, Fit Trainer
What is off-season training, and how can it benefit the youth athlete?
During the competitive season, athletes prioritize their gameplay, focusing on performing to their best ability to win games and championships. However, the off-season is the most underestimated time, when athletes can address weaknesses, enhance strength and power, and lay the groundwork for future seasons. Off-season training provides a unique opportunity for athletes to be intentional with their time, and resolve issues they did not have the time to address in season.
Key Focus Areas for Off-Season Training
Goals: Off-season training should align with the athlete’s goals, whether set by coaches or individual objectives. This may involve metric testing, skill development, or sport specific performance targets to prepare for the upcoming season. A strength and conditioning coach can help youth athletes achieve these goals safely and return to their season stronger, faster, and more explosive during.
Identifying Limitations and Weaknesses: A movement screen with a Physical Therapist and a Certified Strength and Conditioning Coach can help to pinpoint any imbalances that may result in nagging pain or injuries and may have been overlooked during the season. Addressing these issues early is essential for preventing future injuries and optimizing performance. You can schedule a movement screen with a Spooner physical therapist or FIT Trainer today!
Selecting the Right Off-Season Program
When evaluating off-season training camps, consider factors such as the size of the training group. Oversaturated programs may sacrifice individualized attention and specialized coaching, taking away from the overall effectiveness of the training experience. When in doubt, test it out! Some training camps allow the athlete to meet the team and do a trial training day beforehand. This can be helpful in ensuring your choice of trainer and camp is the right one for you.
Benefits of Off-Season Performance Training
Individualized Training: In team sports, it is challenging for an athlete to receive one-on-one personalized feedback from coaches and trainers about their skills and performance due to the unbalanced trainer-to-player ratio. Individualized training allows athletes to use a focused approach based on ttheir skills assessments or personal goals, while still having personalized feedback and attention. Training goals can be accomplished safely, yet efficiently!
Navigate Working with a Team: Off-season performance training allows youth athletes to learn how to navigate a team-based approach to their health and well-being, working alongside physical therapists, athletic trainers, coaches, and other support staff. For some youth athletes, this is their first experience working with a performance team that is not their primary coach. So, they will have to learn how to advocate for their needs within a larger care team.
Form and Technique: Proper form and movement patterns are crucial for decreasing the risk of injury and aiding long-term athletic development. Typically, a youth athlete’s first exposure to lifting will be in a school system with a teacher or coach. Learning from a certified strength and conditioning coach ensures athletes learn correct techniques from the start–establishing a solid foundation as they move from early middle school years on to professional playing in the future!
Establishing Good Habits Young: A common myth is that strength training should begin later in an athlete’s career, often when the athlete moves into high school. However, if taught and monitored by a professional strength and conditioning coach, the youth athlete can start building strength and good movement patterns as early as the age of 8! Starting off-season training at a young age instills good habits early on, setting the stage for a lifetime of healthy living and longevity in their sports career. Waiting until later in an athlete’s career to address training and form can lead to the challenging task of breaking bad habits formed over time.
Off-season training isn’t just about maintaining; it’s about elevating! By leveraging the off-season to address limitations, achieve goals, and establish healthy habits alongside professionals, youth athletes can help pave the way for a successful competitive season.
Reach out to Molly for strength and conditioning training at North Phoenix. Check out more off-season performance training camps offered at a Spooner clinic near you.
Schedule a consultation with one of our strength and conditioning coaches today!