4 Tips for Surviving Preseason Workouts
Preseason for many athletes is looked at as a time where workouts are tough and double
sessions happen often, but for coaches it’s viewed as a gateway to your success in the regular
season. So how do you work hard enough to accomplish the goals of preseason and stay
healthy for the regular season ahead? With fall sports preseason just around the corner, now is
a good time to learn how to stay smart during preseason!
Tip 1: Stay active before preseason
Before your actual preseason starts, it is important to already be active. You don’t want to come
into preseason not having done a single thing all summer. If you do that you are putting yourself
at risk of injury. All coaches should give their athletes off-season conditioning workouts to allow
them to get ready for what’s to come during the preseason.
Tip 2: Hydration is key
During preseason for fall sports it is always HOT. So the first way to stay safe is to learn how to
deal with the heat. All coaches, athletic directors and trainers should be aware of the heat index
guidelines for sports. Ideally your preseason workout should be completed before 11AM and/or
after 6PM. Another important thing an athlete can do to stay safe during preseason is to hydrate.
Athletes should be drinking 3 to 5 ounces (two or three large gulps) every 15 to 20 minutes
during exercise. Drinking during workouts is key but you can’t forget to hydrate before as well,
drink 17 to 20 oz. of water 2 to 3 hours before exercising. To go along with the water include 7 to
10 oz. of sports drink 10 to 20 minutes prior to exercise. Hydration is key to preventing
dehydration and other heat related illnesses. Being hydrated can also help prevent painful
Tip 3: Listen to your body
During preseason, a lot of times your body will be pushed. It is important to speak up if
something doesn’t feel right, you should not play through it. You don’t want something that
happened to you during preseason to affect you the rest of your season. If you feel hurt or
overheated it is okay to go to your coach and say “I need to sit out” or see the athletic trainer.
They should be more than understanding if something isn’t feeling right.
Tip 4: Recover
During preseason you are going to feel sore and tired basically all the time, so it is important to
rest and recover. After your workouts you should static stretch and hold each stretch for 30
seconds. Apply ice and heat to areas of your body that are sore or that you use often. You can
use a foam roller to roll out any areas that are sore. Another good way to be smart during
preseason is to get plenty of rest. Teenagers need anywhere from 8-10 hours a sleep a night.
Ideally during preseason you should be sleeping for at least 8 hours to allow for full recovery.
Preseason is a key component to having a great regular season. As long as you stay smart
during preseason you should be on track to stay healthy and injury free during the rest of your