With the new season just around the corner, football and netball players across the district are dusting off their boots and runners, ready to hit the training track. As we head into preseason, it’s important to prepare your body for the demands of the game to ensure peak performance and prevent injuries. Whether you’re a seasoned athlete or returning after a break, here’s how to make the most of your preseason preparation.
1. Build a Strong Foundation
Preseason training is all about laying a solid foundation for the months ahead. Focus on developing your endurance, strength, and agility. Incorporate running drills, strength training, and flexibility exercises into your routine to condition your body for the high-intensity nature of the game.
Cardio Training: Running intervals, sprints, and endurance runs will help build your match fitness.
Strength Work: Squats, lunges, and core exercises are essential for stability and injury prevention.
Agility Drills: Ladder drills, cone work, and quick directional changes will enhance your reaction time and footwork.
2. Injury Prevention & Recovery
One of the biggest mistakes athletes make is pushing too hard, too soon. Gradually increasing intensity and prioritising recovery will keep you on track.
Warm-Up & Cool-Down: A proper warm-up with dynamic stretches and mobility work can prevent muscle strains. Cooling down with static stretches helps with recovery.
Massage & Recovery Treatments: Sports massage, cupping, and compression therapy can help keep your muscles in top condition. Regular treatment can prevent tightness from turning into injuries.
Hydration & Nutrition: Fuel your body with proper nutrition, focusing on protein for muscle repair and carbohydrates for energy. Stay hydrated to maintain performance levels.
3. Mental Preparation & Team Bonding
A strong mindset is just as important as physical fitness. Preseason is the perfect time to set goals, build confidence, and foster team connections.
Set Goals: Identify what you want to achieve this season—whether it’s improving your skills, increasing endurance, or staying injury-free.
Teamwork & Communication: Attend training sessions consistently to build trust and connection with your teammates.
Mindset & Focus: Visualisation, breathing techniques, and mental resilience training can help you stay composed under pressure during games.
4. Listen to Your Body
Preseason is demanding, but it’s essential to listen to your body and not ignore warning signs of fatigue or injury.
Don’t Ignore Niggles: Minor aches can turn into major issues if left untreated. Address any tightness or discomfort early with remedial massage or physiotherapy.
Rest & Sleep: Your body repairs itself during sleep, so aim for 7-9 hours per night.
Modify Training if Needed: If you feel overly fatigued or sore, adjust your workload rather than pushing through pain.
Preseason sets the tone for the rest of your season. By focusing on strength, endurance, injury prevention, and mental preparation, you’ll be ready to hit the ground running come round one. Prioritising recovery—through massage, stretching, and rest—will help you stay in top form and enjoy a successful season.
If you’re feeling tight, sore, or just want to give your body the best chance at performing at its peak, book in for a remedial or sports massage at Cleve Massage and Wellness Collective. Let’s keep you moving well and playing strong all season long!
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