Optimising performance: Key strategies for the competitive sportsperson transitioning from Winter to Summer sports
For the competitive player, the shift from Winter to Summer sports is more than just a seasonal change- it’s an importance time to be paying attention to several key factors to ensure ongoing optimal performance and injury prevention. Adequate hydration, nutrition, sleep, & adaptation to sporting demands all play crucial roles. Here’s what we mean:
Hydration
With the heat of the Australian summer, it’s easy to get carried away with exercise. Dehydration is something no one wants to experience so be sure to monitor for symptoms of dehydration such as:
Dizziness
Dry mouth
Dark urine
Make sure to have a hydration plan and ensure adequate fluid intake prior, during and after bouts of exercise or games.
Nutrition and energy balance
Having a balanced diet sounds like a crutch statement, but a common pitfall when there’s a change in seasonal sports is the energy requirements for various sports. It is important to note that if there is an insufficient intake of nutrition and available energy for the body, a condition known as RED-S may arise. Find out more about RED-S in one of our earlier blogs here.
Sleep Quality
Consistency in Sleep: Ensure that the sleep is adequate, especially with longer days moving into summer. Having a consistent sleep pattern helps regulate the internal clock which is all part of recovery and performance.
Restorative sleep: Having a good night’s sleep assists with recovery, cognitive function and performance, making sure that the sleep is refreshing. To do so, try to avoid using devices prior to going to bed to allow time for the brain to have time to relax before sleeping.
Adapt to the New sports
Gradually increase the intensity and duration of your summer training sessions when the shift in season starts. It’s important to progressively load to prevent the occurrences of overuse injuries. To do so a structured training regime should be implemented to minimise the risk of overuse injures. You can find a link to another one of our blogs on maintain strength and performance here.
Curious on how to best put together a performance program? We have Sport & Exercise Physiotherapists here to help.
Call ☎️ 9873 2770
Book online: https://bookings.nookal.com/bookings/location/39XKS