Off-Season Training

By Justin Delicato, PTA, Site Coordinator Fleming Island

Training in the Off-Season

Spring is here, and summer is approaching fast. Furthermore, the off-season for most sports is occurring, such as football and basketball. Also, it is important to know how to train correctly to get ready for next season. During the off-season, training and exercises should be performed at a lower volume and intensity.

image of female athlete preparing to run up a staircase

preparing for workout

Tips to Stay Lean and Fit During Off-Season Training

  • Set Goals
  • Maintain good nutrition
  • Stay consistent
  • Practice agility and mobility work
  • Have fun with your workouts

Setting Goals During Off-Season Training

A large part of achieving success in off-season training is setting specific performance goals. Setting goals will help you stay motivated and committed as well as keep track of performance improvement.

Good Nutrition

image of a female preparing healthy food in kitchen

Good nutrition is important.

During the off-season, you should make sure you have a good balance of foods. Make sure you match your caloric intake with your energy expenditure. You can use the Total Daily Energy Expenditure Calculator to determine how many calories you burn per day HERE. Some foods you should include:

  • Green leafy vegetables such as kale and spinach
  • Avocados
  • Protein such as fish, chicken, turkey
  • High calcium foods like milk, yogurt, or cottage cheese
  • Stay hydrated

Also, please read this article on the importance of functional strengthening to reduce injury.

Trevor Lawrence Video and How to get rid of tennis elbow.

By: Justin Delicato PTA, Site Coordinator Fleming Island

JOI Rehab Sports Center

The Sports Center at JOI also provides services for athletes to improve their performance in their sport. Our team assesses an athlete to find deficits and areas of weakness and then creates a plan with specific exercises to minimize deficits. With a state-of-the-art facility and unique tools and techniques, our team can provide a personalized plan to achieve optimal results. Our goal is that athletes can see improvements in their sports performance after completing their unique program. For more information or book an appointment with JOI’s Sports Center, call 904-858-7045 or click below.

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