Smoothing the Transition from Summer to Winter
As the winter sports season approaches, many young athletes will be transitioning from sports with lower impact and load during the summer months, such as swimming and track and field, to sports with higher impact and load, such as soccer, netball, AFL and Rugby. This transition can be challenging, as it requires a shift in training and conditioning to prepare the body for the increased demands of winter sports.
As sports physiotherapists, we have seen many young athletes struggle with injuries and setbacks due to improper training and conditioning. Below are some tips and recommendations for athletes and their parents to help them safely and effectively transition to higher impact activities and movement during the winter sports season.
1. Gradually increase training intensity
It sounds so simple, however, one of the most important and simple things athletes can do to prepare for winter sports is to gradually increase the intensity of their training. This means starting with lower impact activities and gradually increasing the load and intensity over time. For example, an athlete might start with light jogging and bodyweight exercises, then gradually progress to plyometrics and sports-specific strength as their body adapts to the increased demands. Think 10% increases each week.
2. Focus on proper technique and form
Another key factor in preventing injuries during the transition to winter sports is proper technique and form. Athletes should work with their coaches to ensure they are using correct form during all exercises and movements, especially those that involve jumping or landing. Proper technique can help reduce the risk of injury and improve performance.
3. Incorporate Injury prevention strength and conditioning exercises
To prepare for the higher impact of winter sports, athletes should incorporate proven sports specific strength and conditioning exercises into their training regimen. Nordic and Copenhagen based protocols have been shown to reduce the risk of hamstring and groin related injures respectively by up to 40%! And in as little as 3-5 mins per day. Our Physiotherapists are trained in implementing injury prevention programs for your chosen sports – ask us how we can help you.
4. Maintain flexibility and mobility
In addition to strength and conditioning exercises, athletes should also prioritize flexibility and mobility training. This includes stretching exercises for the legs, hips, and back, as well as mobility drills to improve range of motion in the joints. Maintaining flexibility and mobility can help improve performance and reduce the risk of injury.
5. Get enough rest and recovery
The importance of recovery cannot be stressed enough. Athletes need to get enough rest and recovery during the transition to winter sports. This means allowing for adequate rest between training sessions, as well as getting enough sleep and nutrition to support recovery. Overtraining and fatigue can increase the risk of injury and hamper performance, so it is important to listen to your body and prioritise. You only perform as well as you recover! Take a look at the100 point post match recovery system our Physiotherapist utilise. Want to know more? Reach out.
100 Point Recovery System
Transitioning to higher impact activities and movement during the winter sports season can be challenging, but with the right training and conditioning, athletes can safely and effectively prepare for the demands of their sport. By gradually increasing training intensity, focusing on proper technique, incorporating preventative strength and conditioning exercises, maintaining flexibility and mobility, and getting enough rest and recovery, athletes can reduce the risk of injury and improve their performance on the field or court.