Summertime is almost here! If you are a college athlete, summer is the time to recover, train hard, and get ready for next season.
As Doctors of Physical Therapy, we see many injuries that could have been prevented. Proper preparation in the off-season is a vital component to reducing injury risk. This blog post will discuss how to optimize your summer training. Keep reading if you want to become the strongest, fastest, and most resilient athlete this summer.
Why College Athlete Summer Training Matters
Let’s set the season. You have an end-of-year meeting with your coach. They sit you down and hand you a thick packet of your summer training. Here’s my advice for you. Before you even think about training, find out where you are.
First, you need to evaluate your current fitness level. This is the time to take a few benchmarks to track your progress. If you have certain fitness tests you HAVE to pass during pre-season, try them out now. Don’t worry if you “fail”. This simply gives you a place to start.
After the testing, you can identify the areas that need improvement. For example, if you are a soccer player, passing the beep test and timed 2-mile need different skill sets. (And by the way, those fitness tests still give me nightmares).
The good news is that even if you fail miserably now, you have time to get better! See what areas you are stronger in and what areas might need some extra work. If you ignore where you are starting, it is going to make preseason even harder.
Then set REALISTIC GOALS. Map out your summer schedule. What days/times are you working? When are you going away on vacation? Being a collegiate athlete is hard work, but it is not your entire identity. I am giving you permission to enjoy a summer vacation. If you are putting in the work and plan properly, there is no need to stress about your fitness training.
Now it is time to schedule your training days. Take a look at your summer plans. Get those vacations and work days on the calendar. Pick times that work best for you and remember- it gets HOT in the middle of the day. If you aren’t an early riser, do your runs after dinnertime. If you can’t fathom eating before you run, then wake up early to get those training runs in.
A Comprehensive Plan for College Athlete Summer Training
Most athletes we work with get sent home with a general team summer training packet. A comprehensive program will incorporate all the following:
- Strength Training: This is the foundation for improving performance and decreasing injury risk. The off-season is a great time to build up strength. Great examples of full body strength exercises include: Squats, Deadlifts, Push Ups, Pull Ups, and Lunges.
- Plyometrics: Explosiveness and power have to be trained! College Athletes need good agility and speed to excel in their sports. Teaching your body how to absorb and create force is an important skill to master.
- Aerobic Conditioning: Is often overlooked. It is essential for improving recovery. If you want to be the last (wo)man standing during playoffs, you need a good engine. Aerobic conditioning provides that strong engine. You may be thinking “I hate running”. I get it. Have you tried going a little slower? One reason why many athletes hate aerobic conditioning is because they go TOO hard on their “easy” days. A majority of your aerobic conditioning should feel very doable. Running, biking, and swimming are all great ways to improve your aerobic capacity.
- Sport Specific Skills: At the end of the day, you are an athlete in your SPORT, so you need to practice! If you are a soccer player you need to work on your foot skills. Maybe you play football and need to practice running routes. At the end of the day, don’t forget that you are an athlete in your SPORT not the weight room.
- HAVE FUN!: Training shouldn’t feel like work all the time. Plan workouts with your teammates or friends, play pick-up games, or even try a new sport! Playing sports at a high level can be stressful and lead to burnout. Try having a little fun this summer and take the pressure off of being perfect.
Injury Prevention for College Athletes
Summer is a great time to deal with that nagging injury that you’ve been dealing with all season.
Here are some areas that you can dedicate a little more time to without the stress of school and exams:
- Warm Up/Cool Down: Don’t rush through your workouts. Proper warm-ups activate muscles, improve mobility and get your blood flowing. This will prevent injuries. Cooling down should include stretching, walking, and mobility work . This allows you to recover quicker in between sessions and optimize your training.
- Flexibility: Adequate movement of your joints is essential for athletes. If you want to gain strength and prevent injury, you need to be able to MOVE. Summer is the perfect time to try a yoga or PILATES class. (Confession: I can’t touch my toes either. Any time I incorporate more yoga and pilates into my fitness routine, my body feels amazing.)
- Recovery Treatments: Helpful recovery treatments include: Normatec Boots, Electrical Stimulation and Soft Tissue Mobilization.
- Sleep: Athletes who sleep less than 7 hours/night are 2X times more likely to have an injury! Finals are over, now is the time to get into a good sleep routine. A cool, dark room without electronic devices is a good place to start.
- Nutrition: Summer is not the time to eat all the hot dogs and drink all the beer if you are a college athlete. What you put into your body is important. Eat a balanced diet focusing on protein, carbohydrates and healthy fats. And don’t forget to hydrate!!
Benefits of working with a Physical Therapist during your Offseason
Take advantage of your local Physical Therapist while you are home over the summer. If you are local to Long Island, NY here are a few ways In Motion Physical Therapy can provide personalized guidance:
Expert Analysis:
We’ll test your strength, analyze your movement patterns, and measure your flexibility. After this thorough evaluation, we work with you to create a summer training plan.
Personalized Training Plans:
We can work with you to fix that squat depth, get rid of that nagging pain, and improve your core strength. Improve areas of weakness with a plan that is fully customized to you.
Recovery Services:
Our Doctors of Physical Therapy can help reduce your pain and muscle soreness with hands-on techniques. Soft tissue work, Graston Techniques, Stretching, and other manual techniques help you feel great. We also use compression therapy and electrical stimulation to improve recovery times.
Ultimate College Athlete Training Guide: TL:DR
Summer is the prime opportunity for college athletes to take their training to the next level and prepare for the upcoming season. Here’s a quick recap.
- Set Realistic Goals
- Create a Comprehensive Program
- strength training
- Plyometrics
- aerobic conditioning
- sport-specific skills
- Prevent Injuries and Prioritize Recovery
- Warm Ups
- Flexibility Training
- Recovery Treatments
- Sleep
- Eat and Sleep!
- Become the strongest, fastest, and most resilient version of yourself.
Here at In Motion Physical Therapy, we realized that navigating this process alone can be challenging. That’s why we encourage you to work with our team of expert physical therapists, many of whom were collegiate athletes themselves.
We can provide an in-depth evaluation, personalized training plans, and recovery services to ensure you make the most of your summer training.
Don’t miss out on getting the most out of your summer – schedule an evaluation with us today and let us help you unlock your full athletic potential.
