By T.J. Jumper
Here at Jumper Athletics we support and promote multi-sport athletes, especially through at least 9th grade. Playing multiple sports is great for the mind, social interaction, coordination, and the use of multiple muscle groups. We also know this is difficult as you get older because most sports become year round between high school and club. No matter what, it is important to have an off-season.
The off-season is the single most important time to improve athletically as an individual. It is important to put a plan together and then stick to that plan. This is where the characteristics of commitment and determination will be tested. The athletes who want to improve will find a way to consistently work on their game.
When considering the 4 “Musts” the off-season should mainly focus on three of the four. The one that gets the least amount of focus is tactical. It receives a lot of attention during the season. Some may do video review during the off-season, but when thinking about individual improvement the other three mental, physical, and technical come to the forefront. It is important to reflect on strengths and weaknesses with a growth mindset in order to improve.
On the mental side it is always good in the off-season to take some time off to get rejuvenated and to relax. This is essential because during the season an athlete is always on the go. Taking some time off will help avoid burnout. This also allows the body to recover from the constant beating it takes from training and competitions.
Once the body has recovered, the off-season is the best time for strength and conditioning training. This is the time to enhance your strengths and really improve your weaknesses physically. It is highly important to work with someone who has a strong understanding of functional movement, and the basic fundamentals and technique. There have been too many times where an athlete’s physical training is being specialized too early. The early and mid teen years is when the body is going through tremendous physical changes. It is important to avoid long-term and possible serious injury to focus on a well-balanced training program. Late high school and into college is when it is fine to move towards a more specialized weight training program.
The other “Must” that can see great improvement is technique. This is where new skills can be developed and enhanced. Without this off-season time, improvement can become stagnant because during the season the focus is on winning. Again, reflect on areas to improve and put a plan together. This is a great time to talk to your coach or other experts as to what you should work on. My book Jump and Shout: Lesson Learned on the Path to a State Championship that will be available in person Saturday, March 5, 2022 or on Amazon on Tuesday, March 8, 2022 has an action plan that would help plan these improvement areas.
Thank you for taking the time to read our blog post on the The Four “Musts” of Off-Season Training. Our next blog will be on Sunday, March 12 with a topic on Nutrition for Athletics.