Game ready: The Smart Guide to a Safe Sport Season
The buzz of a new school sports season is electric. There’s the smell of freshly cut grass, the sound of whistles, and the excitement of kids ready to play. But as a parent, that excitement can be mixed with a little worry. After a long break, is their body ready?
The goal isn’t just to get them on the field—it’s to keep them there, healthy and happy. Forget complex exercises; the secret to a great season lies in a few powerful, big-picture strategies.
1. From Off-Season to On-Season: Mastering the Transition
For young athletes, the transition from off-season to pre-season is a critical period. A rapid spike in training volume and intensity—known as “ramping”—is one of the most significant risk factors for overuse injuries like tendonitis, stress reactions, and muscular strains.
The Strategic Approach: Periodised Load Management
The goal is to build athletic capacity safely, not just to jump straight into drills. A structured, four-week preparatory phase allows the body’s tissues—muscles, tendons, and bones—to adapt to increasing demands, enhancing performance and building resilience.
- Foundation Phase (Weeks 1-2): Shift from general fitness to foundational sport-specific conditioning. Focus on building aerobic capacity, core stability, and neuromuscular control with low-intensity, high-repetition movements.
- Development Phase (Weeks 3-4): Gradually introduce higher-intensity, sport-specific skills and drills. This phase should progressively mimic the forces and movements required in their sport, allowing the athlete to build tolerance and technical proficiency under fatigue.
2. Master the Two Most Important Sessions: Warm-Up & Cool-Down
Many kids (and coaches) see these as optional. In reality, they are non-negotiable for injury prevention.
The Warm-Up Goal: Wake the Body Up
A proper warm-up does more than just stretch. It prepares the nervous system, increases blood flow, and improves mobility.
- Ditch the static stretches (holding a stretch on cold muscles). Instead, get them moving with dynamic warm-ups: high knees, leg swings, side shuffles, and light jogging. This builds heat and mimics the movements they’ll use in their sport.
The Cool-Down Goal: Kickstart Recovery
The cool-down is about helping the body transition from intense activity to rest.
- Keep them moving for 5-10 minutes after the game. A slow walk or gentle jog helps clear waste products from muscles.
- This is the time for static stretching. Focus on major muscle groups like calves, hamstrings, and quadriceps. It helps reduce next-day stiffness and maintains flexibility.
3. Listen to the Right Kind of Pain
It’s normal for kids to be tired and generally sore after a game. This is “good soreness” (muscle fatigue) and usually resolves in a day or two.
The Red Flags: When to Press Pause
True pain is a message that something is wrong. Teach your young athlete to speak up, and watch for these warning signs:
- Pain that is sharp, stabbing, or localized to one specific spot.
- Pain that causes a limp or changes how they run or jump.
- Pain that doesn’t go away with rest or gets worse with activity.
- Swelling or significant stiffness around a joint.
Rest and professional advice early on can prevent a small issue from becoming a big problem.
4. Build a Body That’s Resilient, Not Just Sport-Specific
Specialising in one sport year-round puts immense repetitive stress on a young body. The best athletes are often the ones who play multiple sports, as this develops a wider range of movement skills and prevents overuse.
The Strategy: Cross-Train for Long-Term Health
Encourage other activities outside of their main sport. Swimming, cycling, or even yoga can:
- Work different muscle groups, creating a more balanced body.
- Give overused joints and tissues a break from the same repetitive motions.
- Prevent burnout and keep sport fun.
Your Best Pre-Season Move: A Movement Check-Up
Just as you’d take your car for a service before a big road trip, consider a physio check-up before the season starts.
We can:
- Identify any hidden weaknesses or imbalances that could lead to injury.
- Provide personalised advice on training load and recovery.
- Helping young athletes stay safe and strong
Let’s work as a team to ensure their season is defined by personal bests, not preventable injuries.
Get in touch with our Physiotherapists and Exercise Physiologist today. Book online or call us on 3352 5116.
