How to Stay in Shape During The Offseason! 

Whether the whistle blows, you cross the finish line, or your team storms the court; it all marks a melancholy end to your seasonal sports season. Maybe it’s left a bittersweet taste in your mouth; you’ll miss your teammates and the passion you have for your sport. Perhaps you’re ready for the season to be over so you can finally catch up on the homework you’ve been putting off. No matter how you feel about the season coming to an end, you may be left with a wandering question that won’t leave your mind: how am I going to stay in shape during the offseason?

The first step to planning what your sports offseason will look like is knowing your goals. Do you want to get stronger or increase your endurance? Improve your speed and agility? Or possibly just maintain the fitness you acquired during the season. No matter what your goals are, here are some surefire strategies for an efficient and restful offseason!

Make a Plan With Your Coach

Many coaches I’ve had haven’t provided much guidance as far as offseason training, but that doesn’t mean they don’t have advice! Coaches are one of your number one resources and their job doesn’t just magically end as soon as the season does. Take their advice and listen to what they recommend; this is one of the best ways to find sport-specific training for your weaknesses and strengths. Head Franklin Women’s Basketball Coach Erin Brunton says, “Always maintaining conditioning and continuing to work on skill work is vital to improving in the offseason.” 

Strength and Conditioning Coach and Health Teacher Joey Jacinto chimes in, sharing, “The first way I support athletes in their offseason is by having a plan for them. I have the entire offseason planned for the athlete; every rep is accounted for and each rep has a purpose.” Jacinto continues, saying “I support them by making sure that their workouts are on purpose and have an end goal, which is to make them the best version of themselves.”

Join a Recreational Team

Head Coach of Franklin Men’s basketball Marc Grassman explains that he encourages his athletes to identify two or three primary basketball skills that they need to improve and then helps to create a plan that addresses those areas. “This plan should include skills training in a non-competitive setting, as well as plenty of opportunities to consistently demonstrate and fine tune these skills in a game-type environment,” says Grassman. 

A great way to find a new game-like environment is with recreational non-Franklin affiliated teams! In Portland, and especially in our local Southeast neighborhood, there are countless teams that are all about improving skills while still encouraging you to have fun! Portland Parks and Recreation is a great resource to find either a team to practice with or a space to practice in, especially for court sports. Many of these teams have coaches and a small game schedule so you can develop your skills in a more relaxed setting. Having a different coach than you are usually used to can also teach you new techniques and ways to play! 

While it can be great to find a team to practice with, that’s not the only piece of the puzzle. Finding ways to practice non-sport specific training — like strength, endurance, speed, and explosiveness — is just as important. “When two basketball players with the same level of skill sets face each other, that battle is usually won by the athlete who has more highly developed physical attributes,” shares Grassman. 

Weight Training

Franklin’s weight room is open from 7-8 a.m. every morning from Monday through Thursday for Dawn Patrol. Dawn Patrol is a space to train with no cost, sign up, or previous experience needed. “We are there for all Franklin students willing to wake up and work hard,” says Grady Holt-Seavy, a social studies teacher, football associate head coach, wrestling and track assistant coach at Franklin.

Don’t know what workouts to do in the weight room? Don’t worry! This year, Jacinto became a leading force for creating morning weights workouts for athletes coming to Dawn Patrol. “When I create workouts for my athletes, I start with the four basic movement patterns — squat, push, hip hinge, and pull — to create an effective dynamic warm up and a speed program,” shares Jacinto. “Then I can add some accessories to programs depending on the student-athlete’s needs.” Jacinto advocates for keeping it simple and promoting consistency for well-rounded and successful athletes.

Dawn Patrol is a widely underutilized resource and as a result, “Many athletes also neglect working out during the offseason and then have to miss games and competitions due to injuries that could have been prevented with a good offseason program,” says Holt-Seavy. Brunton is also a big advocate for weight training, sharing, “Lifting weights is extremely important! It helps prevent injuries and is beneficial for all sports (in season and off).”

Even if you aren’t a student who participates in sports, you are welcome and encouraged to attend Dawn Patrol! The program is focused on making “students stronger, faster, and more explosive,” says Holt-Seavy. “There is no alternative equivalent to doing a research-based strength and conditioning program,” he emphasizes. “No personal trainer, club sport, private gym, or program is going to be as impactful as consistently showing up and working with your teammates [and peers].” 

Try Other Sports!

Franklin boasts many sports programs, however there are even more to choose from outside of school! “I believe it is beneficial for most high school students to play other sports besides [the ones you play now],” shares Grassman. “Playing other sports is a great way to stay in shape, and other sports also work different muscle groups and body parts.” Grassman continues, saying, “It is not unusual for single-sport athletes to experience injuries due to putting the same, consistent strain on their bodies, and playing different sports can be a great way to avoid those types of injuries while still working hard to stay in-shape.” Branch out and try something new! Bring friends to do it with you! You never know, this could become your new favorite activity.

Conquer the Bucket List

Have you ever wanted to do a triathlon or run a 5k? Wanted to learn to roller skate? Been curious about trying rock climbing? Now is the time to make and meet the goal that’s been sitting on your bucket list! Bring your teammates along and conquer the goal you’ve been putting off. It might work different muscles than you’re used to which will both make you a more versatile athlete, and make you sore. Make sure you start slow and you give yourself time to work up to it so you don’t hurt yourself. 

Do it With Friends!

One of the best ways to have fun and stay motivated is to do it with your friends! Head Cross Country and Track and Field Coach at Franklin, Jacob Michaels, shares that he encourages his athletes to stay active in the offseason by going on social runs together every day. Michaels also says many athletes join the cross country team for summer preseason and others practice with the team during the fall season to cross-train for other sports, just go on some runs or stay in shape. When trying something new, it’s easier when you try it with people you know. Plus, you can work towards common goals together. Michaels says, “the training does not need to be intense year round but consistency is what it takes to be good at sports, especially endurance-based sports.”

Don’t Forget to Rest and Stretch

In the process of staying in-shape or working to improve, don’t forget this is your offseason. If playing for a recreational team or waking up early for Dawn Patrol, it’s crucial you rest your body to avoid becoming burned out once the full-fledged season rolls around. Jacinto adds that he works with athletes on nutrition and rest frequently, as it’s just as important as the physical training put in. 

Even as someone who almost never stretches, I will hypocritically say you should stretch, as when I do, my body feels better. “There is an over emphasis on technical flashy stuff off season, when you should be working on movement and conditioning basics,” says Michaels. We won’t be young forever, and the way we treat and care for our bodies in the offseason will both impact our sports and the functionality we have when we’re older. Take time to improve your range of motion and heal the parts of your body that are hurting.

No matter what you decide, don’t forget the key role that nutrition and hydration play in staying healthy. Food is medicine! Maintaining good hydration and nutrition is key to your body’s recovery from the season as you leap into new adventures. Bring friends and family along with you as you explore new activities and ways to stay active, just remember that everyone’s offseason looks different and each individual will be working on their own goals. Last but not least, make sure you are having fun with whatever you choose because that’s what really makes it worth your while.