Preseason: Looking After Your Body When You Return

Time away from structured training following the end of a season allows both the mind and body to recover from months of physical and psychological demands.

However, as pre-season approaches, it is important to recognise that the body returning to training is not the same body that finished the season.

From a musculoskeletal (MSK) perspective, the transition back into training is a critical period. It is during these early weeks that players begin rebuilding the physical foundations required to tolerate the demands of training and competition in the long season ahead. How this period is managed can have a significant impact on both performance and injury risk.

What Happens During the Off-Season?

The off-season serves an important purpose. It allows time for the healing of minor injuries, recovery from accumulated fatigue and provides an opportunity to reset mentally. While many athletes remain active, overall training volume and intensity are typically much lower than during the competitive season.

During this time, several physiological changes can occur:

• Reductions in muscle strength and endurance.

• Decreased tendon stiffness and load tolerance.

• Loss of aerobic conditioning.

• Reduced neuromuscular efficiency and movement coordination.

These changes are entirely normal. The challenge comes when athletes attempt to return to pre-season at the same intensity they finished the previous season.

Why the First Few Weeks Matter

Many non-contact injuries occur during the early stages of pre-season. This is often less about a single movement and more about a sudden increase in workload before tissues have had sufficient time to adapt.

Muscles, tendons, ligaments, bones and cartilage all respond positively to progressive loading. However, each tissue adapts at its own pace. While cardiovascular fitness may improve relatively quickly, tendons and connective tissues generally require longer periods of consistent loading before regaining their full capacity.

Returning too aggressively can exceed what these tissues are currently able to tolerate, increasing the likelihood of injuries such as:

• Muscle strains.

• Tendinopathies.

• Bone stress injuries.

The goal of pre-season is not simply to become fit as quickly as possible. Pre-season should allow you to progressively increase the body's capacity to tolerate the work required throughout the season.

Building Tissue Capacity

A key principle in MSK rehabilitation and sports medicine is tissue capacity.

Capacity refers to how much load a muscle, tendon, ligament, or joint can tolerate. Improving capacity requires consistent, progressive exposure to appropriate loading.

Effective pre-season programmes should therefore include:

1. Progressive Strength Training

Strength remains one of the most effective tools for injury prevention.

Key focus areas include:

• Posterior chain strength.

• Quadriceps strength.

• Calf muscles.

• Hip adductors.

• Core and trunk stability.

Heavy resistance training improves not only muscle performance but also tendon health and force absorption.

2. Gradual Running Progression

High-speed running places significant stress on muscles and tendons.

Rather than immediately introducing maximal sprinting, it may be more beneficial for athletes to progress through:

• Aerobic sessions.

• Tempo efforts.

• Progressive accelerations.

• Controlled change of direction.

• High-speed exposures.

This graded approach allows tissues to adapt safely.

3. Plyometrics and Landing Mechanics

Jumping and landing generate forces several times body weight.

Progressive plyometric training helps improve:

• Tendon stiffness.

• Force production.

• Landing control.

• Dynamic stability.

These qualities become increasingly important as training intensity rises.

4. Mobility vs Stability

Mobility is often emphasised during pre-season, but mobility alone is not enough.

Optimal movement depends on having both adequate range of motion and strength and control throughout that range. For example, excellent hip mobility has little value if an athlete lacks the strength to control that movement during sprinting or changing direction explosively.

Pre-season therefore provides an ideal opportunity to identify movement limitations and improve both flexibility and active control.

Monitoring Early Warning Signs

Some muscle soreness during pre-season is expected. Distinguishing between normal adaptation and potential injury is essential.

Athletes should monitor for:

• Pain that persists beyond 24–48 hours.

• Progressive swelling.

• Sharp pain during activity.

• Reduced strength.

• Altered movement patterns.

• Ongoing stiffness that worsens with training.

Early intervention often prevents minor issues developing into longer absences.

Recovery Is Part of Training

The adaptations from training occur during recovery, not during the session itself.

Supporting recovery includes:

• Achieving adequate sleep.

• Consuming sufficient protein and carbohydrates for fuelling.

• Maintaining hydration.

• Managing training load.

• Allowing appropriate recovery between high-intensity sessions.

Neglecting recovery reduces the body's ability to adapt and may increase injury risk despite a well-designed training programme.

The Bigger Picture

Pre-season should not be viewed simply as a fitness block. It is an opportunity to develop the physical qualities that support performance across the entire season.

A well-managed return to training allows athletes to build upon exisiting foundations to meet the challenges of the following season.

The strongest athletes are not necessarily those who train the hardest during the first week of pre-season. More often, they are those who consistently progress, respect recovery and allow their body time to adapt to increasing demands.

Ultimately, successful pre-season preparation is about building a body that can cope not just with the first training session, but with every training session and fixture that follows throughout the season.