Why Most Athletes Fall Behind Before the Season Even Starts

Mighty Oak Athletic Podcast S2:E31 - Why Most Athletes Fall Behind Before the Season Even Starts: Staying Game-Ready All Year Long

The Importance of Coming into the Season Fit: A Guide for Student Athletes

For student athletes, the off-season is not a time to rest completely—it’s a time to prepare. The athletes who dedicate themselves to maintaining or improving their fitness during this critical period are the ones who step onto the field, court, or rink ready to perform at their best. Coming into a season fit means not just avoiding injury but also ensuring you can focus on sport-specific skills and techniques from day one.

The Competitive Advantage of Off-Season Preparation

In sports, the difference between good and great often comes down to technique, strategy, and execution. These elements can only be refined during the season if athletes are already fit and conditioned. Athletes who neglect their off-season fitness spend the first few weeks of the season trying to rebuild strength, conditioning, and mobility they lost during inactivity. During this time, those who worked hard in the off-season will separate themselves from the pack. They’ll be faster, stronger, and more resilient—qualities that directly translate to better performance and more playing time.

Why Fitness Matters for Injury Prevention

Coming into a season unfit doesn’t just hinder performance; it increases the risk of injury. When your body isn’t prepared for the demands of your sport, you’re more likely to experience muscle strains, joint pain, and other setbacks. A well-rounded strength and conditioning program builds the foundation for success, ensuring your body is ready to handle the explosive movements, quick changes in direction, and repetitive motions that sports require.

At-Home Bodyweight Strength and Conditioning Program

Not everyone has access to a gym or equipment, but that doesn’t mean you can’t maintain your edge. Below is a simple, effective bodyweight program designed to help athletes maintain strength, conditioning, and mobility in the months leading up to the season.

Warm-Up (5-10 minutes)

• Jumping Jacks: 2 minutes

• High Knees: 1 minute

• Arm Circles: 30 seconds forward, 30 seconds backward

• Bodyweight Squats: 10 reps

• Dynamic Lunges: 5 reps per leg

Strength and Conditioning Circuit

Perform 3-4 rounds of the following exercises, resting for 60-90 seconds between rounds.

1. Push-Ups (Build upper body strength and core stability)

• Standard: 10-20 reps

• Modified (on knees) if needed: 10-15 reps

2. Air Squats (Develop lower body strength and explosiveness)

• 15-20 reps

3. Plank Hold (Core strength and stability)

• 30-60 seconds

4. Glute Bridges (Strengthen posterior chain and prevent lower body imbalances)

• 10-15 reps

5. Mountain Climbers (Conditioning and core activation)

• 30 seconds

Mobility and Cool-Down (5-10 minutes)

• Runner’s Lunge with Rotation: Hold for 20 seconds per side

• Pigeon Pose: Hold for 20 seconds per side

• Side-Lying T-Spine Rotations: 10 reps per side

• Hamstring Stretch: Hold for 20 seconds per leg

Consistency is Key

The above routine requires only time and effort, making it accessible for any athlete. Performing this workout 3-4 times a week in the months before the season begins can help maintain your edge and ensure you’re ready to focus on sport-specific skills when practices start.

Student athletes who prioritize their off-season fitness not only set themselves up for individual success but also become valuable contributors to their teams. By staying fit, they reduce their risk of injury, ensure they’re ready to perform at a high level, and maximize the time available to refine the skills and techniques that separate the best players from the rest. Don’t wait for the season to start to prepare—start today, and arrive ready to dominate.