What we’ll cover
  1. The importance of pre-season training
  2. Train Smarter
  3. What to focus on during training:  
  4. Helpful Tips to Train Smarter:

How to train at your best

With a number of winter codes such as football, soccer and netball underway, the importance of pre-season and training smarter rather than harder is essential.  Our physiotherapist Sarah Yule highlights her top tips on staying injury free and performing at your best during pre-season and in-season.

train smarter

The importance of pre-season training

Pre-season training is critical to the success of an athlete regardless of their age or skill level. It allows you to improve your sporting performance as well as reduces your risk of injury. Therefore pre-season training allows you to enjoy your sporting season more.

Individuals who do not complete a proper pre-season training period can put large amounts of strain on their bodies once the competition starts. This increases the risk of acute sprains and strains as well as overload injuries such as stress fractures and tendinopathy. Growth plate injuries such as Severs and Osgood-Schlatters are also a risk if individuals do not partake in pre-season training. Of course, minimising or avoiding injury also dramatically improves the changes of training regularly and performing at your best come game time.

Train Smarter

The risk of an injury can increase with quite small changes of load. Load is the term we use for the amount of activity performed and training load is the product of volume times intensity. A significant increase in injury risk occurs when an athlete’s weekly load changes by approximately 10% (increase or decrease in load). Therefore it is important to be mindful of your training load (increase and intensity) during sessions.

Majority of injuries that occur during the first few weeks of a competition stem from an inadequate pre-season and could easily be prevented. Preventing an injury is always better than finding a cure for one.

What to focus on during training:  

Pre-season (6-8 weeks prior to season start)

Focus on:

– Improving general muscular strength, flexibility and aerobic endurance

– Sport specific movement patterns/ skills

In season (length of individual sport fixture)

Focus on:

– Maintenance of muscular strength and aerobic endurance to prevent deconditioning

– Sport specific movement patterns/ skills

Helpful Tips to Train Smarter:

– Stay active even when you are not in season

– Cross train – participate in multiple different sports to help avoid repetitive motion/overuse injuries

– Complete a proper warm up and cool down as part of every training session

– Consistency is key – our bodies do not like rapid increases and decreases in training load (as a general rule aim to keep the weeks physical activity within +/- 10% of the previous week)

– Increase specificity of training to your individual sports (eg. Netball requires lots of short sharp sprints whereas football requires longer sprints).

– If you are unsure what you should be completing as part of your pre-season training program, book in to see one of our qualified physiotherapists who will assess and assist in creating an individualised training program for you.


Sarah Yule Train smart

Our physio Sarah’s experience with pre-season training

“Having played state league netball and football over the past 10 years, I have found that completing a comprehensive pre-season training regime has been crucial in keeping me fit and able to get the most out of my sporting performance. By completing comprehensive pre-season conditioning and maintaining my training throughout the season, I have not missed a game due to injury during the past 2 years, thus have been able to maximise my time out on the court/field and was ultimately able to join in on my team’s premiership success.”

At Malvern East Physiotherapy, our physiotherapists have extensive experience in a range of winter codes both from their personal and professional experience.  Book online or call us today to ensure you are set up for your best season.

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Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

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With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

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