How To Train For Your Sport This Offseason
The best athletes know that when the season ends, the work just begins. While trophies are won during the year, the offseason is where champions are made.
Whether you’re training for the court, the pitch, or the pool, offseason workouts can take your game to the next level. If you’re spending this summer away from the game, our trainers at Asphalt Green Fitness are here to be team players and help you with your training.
Recently, we asked our expert fitness team to put together a workout that all athletes can use to gain an edge in their upcoming seasons. Give this a try at your next practice or gym session to improve your stamina, balance, agility, and core strength, and see how you can grow your game from the gym!
Sample Offseason Workout For Athletes
Warm-Up (8-10 minutes)
- Jumping jacks x 30sec
- High knees x 30sec
- Butt kicks x 30sec
- World’s greatest stretch x 5/side
- Single leg glute bridge x 10/side
- Leg swings (back to front, side to side) x 5/side each way
3 rounds – Plyometrics & agility (60-90sec between rounds)
- Lateral bound to balance x 6/side (stick landing & hold for 2 seconds each time)
- Single leg hurdle hops x 5/leg (quick contact & knee alignment)
- Depth drop to vertical jump x 5 (step off a 12–18” box, land and immediately jump vertically)
- Zig-zag cone touch drill x 2 times down & back (6 cones, ~2m apart in zig zag)
2 rounds – Balance & proprioception (60sec rest between rounds)
- Single leg RDL x 10/leg
- Ball slam x 8
- Single leg hop square x 3 times around each direction (hop forward, then lateral, then back, then lateral back to start)
2 rounds – Core & hip stability (60sec between rounds)
- Deadbug pullover with dumbbell x 10/side
- Side plank leg lift x 30sec/side
- Quadruped hip circles (aka hip CARs) x 5/way
- Bear plank crawl x 10 forward, 10 back
Reach The Next Level with Asphalt Green Fitness
Eager to make next season your best yet? At Asphalt Green Fitness, we work with athletes directly to put together training plans tailored specifically to their sport. If you’re ready to lock in on your athletic goals, book a session with one of our many trainers with experience in athletics and we’ll help you get in top shape before you perfect your skills.
