Pre Season
The Ultimate Guide to Pre-Season Training
Enhance your Performance and Recovery
Pre-season training is a critical phase, designed to rebuild fitness, enhance conditioning, and prepare players for the competitive season ahead. This period is marked by intense physical and mental challenges, but with the right approach, it sets the foundation for a successful season. Here’s an in-depth look at what pre-season training entails and how advanced recovery methods like cryotherapy, red light therapy, and hyperbaric oxygen therapy can play a pivotal role.
The Structure of Pre-Season Training
1. Gradual Intensity Increase The initial phase of pre-season training focuses on easing players back into physical activity after the off-season. The first week typically involves steady cardio exercises aimed at building an aerobic base without stressing the body excessively. Activities such as running, biking, and swimming at moderate intensity (70-75% of max heart rate) are common.
2. Strength and Power Training Strength training is a cornerstone of pre-season preparation. It helps improve overall performance, enhances recovery, and reduces injury risk. Common exercises include squats, lunges, deadlifts, and upper body workouts. Power training, which involves explosive movements like jumps and sprints, is integrated to improve the players’ ability to perform high-intensity actions repeatedly throughout a match.
3. Speed and Agility Drills Speed and agility are crucial attributes for footballers. Training sessions often include interval sprints, shuttle runs, and agility exercises like lateral shuffles and backpedaling. These drills help players develop quick reflexes and the ability to change direction rapidly, mimicking in-game scenarios.
4. Technical and Tactical Work Maintaining and enhancing technical skills and tactical awareness is essential during pre-season. Ball work, small-sided games, and specific drills are incorporated to simulate match conditions and improve decision-making under pressure. This ensures that players are not only physically prepared but also sharp in their game understanding.
5. Monitoring and Testing Regular testing and monitoring of physical fitness are critical components of pre-season training. Tests for VO2 max, speed, and strength help tailor training programs to individual needs and track progress. Monitoring through GPS and other technologies allows coaches to adjust training loads and avoid overtraining, ensuring players reach their peak fitness without unnecessary injuries.
Enhancing Pre-Season Preparation
Recovery is as important as training intensity in pre-season. At Revive Wellness Centre, we offer cutting-edge recovery methods that can significantly enhance players’ performance and reduce injury risk.
1. Cryotherapy Cryotherapy involves exposing the body to extremely cold temperatures for a short period. This method helps reduce muscle soreness and inflammation, speeding up recovery between intense training sessions. Cryotherapy is particularly beneficial after high-intensity workouts or matches, allowing players to maintain a high training load without prolonged recovery periods.
2. Red Light Therapy Red light therapy uses low-level wavelengths of red light to penetrate the skin and promote healing. This therapy enhances muscle recovery, reduces inflammation, and aids in the healing of injuries. Regular red light therapy sessions can help maintain muscle health and reduce the risk of injuries during the demanding pre-season period.
3. Hyperbaric Oxygen Therapy Hyperbaric oxygen therapy involves breathing pure oxygen in a pressurised environment. This treatment increases oxygen delivery to tissues, reduces fatigue, and enhances overall physical performance. Hyperbaric oxygen therapy is an effective recovery tool, especially after intense training days or friendly matches, promoting faster recovery and improved performance.
Implementing Recovery Methods in Pre-Season Training
To maximise the benefits of advanced recovery methods, it’s essential to integrate them strategically into the training regimen.
Cryotherapy Sessions Schedule cryotherapy sessions post-training to help players recover quickly and prepare for the next session. This will reduce muscle soreness and inflammation, enabling players to maintain a high training intensity.
Red Light Therapy Incorporate red light therapy regularly to enhance muscle recovery and reduce inflammation. This can be particularly useful after strength and power training sessions, helping players recover faster and reduce the risk of injuries.
Hyperbaric Oxygen Therapy Implement hyperbaric oxygen therapy as a recovery tool, especially after intense training days or friendly matches. This treatment can significantly reduce fatigue and enhance overall physical performance, allowing players to recover quickly and perform at their best.
Our view
Pre-season training is a demanding yet crucial period, setting the stage for the entire season ahead. By focusing on gradual intensity increase, strength and power training, speed and agility drills, and regular technical and tactical work, players can achieve peak fitness and readiness for competition. Moreover, integrating advanced recovery methods like cryotherapy, red light therapy, and hyperbaric oxygen therapy can further enhance performance and reduce injury risk. At Revive Wellness Centre, we are dedicated to supporting athletes in their pursuit of excellence, ensuring they are well-prepared and at their best for the challenges of the season.