By MOLLY WALLACE
When the last game is over or when the final match is completed, sometimes an athlete participates in some serious relaxation time. But too many times this relaxation can lead to being unprepared for the next season.
Off-season, known to some as a time to be lazy, is often used to it’s full advantage. This means the stamina, fitness and training one once had is lost. Staying in shape through the off-season requires dedication and sometimes creativity. It is important to keep focus and motivation.
“I know that if kids do not train [in the off-season], they will loose their competitive edge, get lazy and eventually can’t stand up to the other team members,” senior Luis Gonzalez, varsity wrestling member, said.
In the off-season a coach is not available after school everyday like in the sport season, so Gonzalez knew he needed a new schedule. A gym membership allows Gonzalez to have weight equipment and other machines available to keep his body toned. Gyms are also equipped with swimming pools, which offer a great cardiovascular and full body workout.
“I enjoy running a lot, but when you’re on vacation and can’t go to a gym, swimming is always a good workout,” junior Cassandra Koffinas, lightweight crew member, said.
When she doesn’t have the opportunity to go to a gym, Koffinas takes advantage of the outside. Going for runs and bike-rides is how Koffinas builds stamina and gets a good cardiovascular workout.
For running routes, www.run.com offers multiple routes ranging from one mile to eight miles. For biking routes, www.outdoortravels.com has many to choose from with different views, atmospheres and difficulties.
In addition to workouts like these, it’s also a necessity to have a healthy diet. Stressing the importance of both before and after eating habits.
“[Other coaches and I] try to tell the kids to stay away from fast food and keep [consuming] complex carbs and proteins, as well as water,” Glenn Listort, girls weightlifting coach, said.
Gonzalez focuses on eating plenty of food before a workout. For his sport, the off season is a time to increase his food intake.
“During the off-season, I eat a lot of calories, carbs, and protein and then I work out hard,” Gonzalez said. “When the season starts up again, it is time to cut back.”
Listort stresses the importance of hydration to his weightlifting team. According to WebMD.com, juices and water are the best source of hydration although often sports drinks prove differently for Koffinas.
“To be able to recover fast and stay energized, I drink a lot of Gatorade,” Koffinas said.
Koffinis’ crew season is year-round, but working out on her own is a must and has taken years of practice to perfect. This kind of training in the off-season takes dedication and time. To keep up one’s motivation, find a friend who plays the same sport or one who is looking for the same off-season training. Go for a run or bike ride together and push each other to train hard. Listort claims that training as a team builds camaraderie, so making this an element of one’s off-season training would be beneficial.
“Choreographing my own work kept training interesting and fresh,” freshman Natalie Watson, color guard member, said. “If it’s an activity you love, training is always interesting because you know it’s preparing you for the season that lies ahead.”
The off-season can also allow for one to focus on his or her weaknesses by being away from training with the team as a whole. Setting a goal that is attainable is important for confidence building. Claiming to be the next Michael Jordan by the end of the summer might not happen, but perfecting free throws could.
“It’s miserable when you try to get back into a workout that’s tough on your body,” Koffinas said. “So to be happy about your sport you need to focus on improvement year-round.”
Pick one or two things that are a must for improvement and incorporate them into the off-season schedule. One will benefit from being active in training for a sport year-round.