Preseason Training
Athletes are encouraged to develop and maintain year-round, good physical fitness and nutritional habits. Suggestions for ongoing fitness programming are included in the general coaching section, Nutrition, Safety and Fitness. Athletes that arrive for training in a state of general good health and fitness are more likely to yield better competition performances and year-round results.
Preseason Training Goals
- Development of sports-specific muscle strength and endurance
- Development of appropriate aerobic (endurance) and anaerobic (high intensity) conditioning
- Development of muscle power
- Development of sport-specific skills
| |
Long Jumper |
Distance Runner |
| Aerobic vs. Anaerobic |
Anaerobic |
Anaerobic |
| Muscle Strength |
Legs, trunk, shoulders |
Muscle endurance |
| Muscle Power |
Legs and thighs |
Overall conditioning |
| Flexibility and Agility |
Hips, ankles, shoulders |
Hips |
Note that both the long jumper and distance runner are working with the anaerobic system during the preseason, as they both need to build a fitness base and increase their endurance. However, the distance runner will log many more miles than the long jumper.
As with year-round fitness and conditioning training, preseason training is characterized by the following principles.
- Specificity
- Progressive increase in load, time, frequency
- Overload to encourage gradual adaptation
- Resistance — Recovery — Rest
- Total commitment to task
Although the decision regarding how often to practice is dependent on many variables including coaching availability, facility availability and life commitments, it is advisable to practice 3-5 times weekly during the preseason period. More days of practice are suggested as the weeks available in the preseason period decrease.
Remember — the preseason period is a time of skill development and work, but to keep all your players successfully involved, it must always be fun!!
Examples of Preseason Programming
The examples of preseason activities are presented to suggest ideas as you plan for your athletes. The coach should assess the athletic activity to determine the proportion of aerobic vs. anaerobic conditioning necessary for the athletes to participate successfully.
| Aerobic Conditioning |
Anaerobic Conditioning |
| Running |
Sprinting |
| Swimming |
Hill Training |
| Cycling |
Fartlek |
The coach will need to assess the athletic activity to determine which muscles need specific strength and/or power to compete most successfully. See the
Nutrition, Safety and Fitness section for more information on training theory.
Strength is the ability of a muscle or muscle group to exert force. Examples of specific strength include the sprinter's need for strength in the thigh and calf muscles, or the shot putter's requirement for strength in the shoulder and trunk.
Power is the ability of a muscle or muscle group to exert force quickly. Examples of power might include the runner's need for explosive power in the thigh muscles, or the shot putter's requirement for explosive power to drive up and out with the shot.
