Covid 19 – We might yet return to the field this season. Time to start your preseason again.

​If you're like me, you may have relaxed with the lock down measures, maybe a little too much. With the prospect of sport re-starting and gyms reopening, its time to get ready  

Preseason/progressive training is such an important part of injury prevention and yet so many of us complete it so poorly. So here is some advice and a few more specific ideas attached to get you started.

Don't try to pick up where you left off. Prehabilitation causes actual physical changes in the body.  Broadly it is really the process of prestressing your soft tissues and subsequently tissue development/strengthening, so it takes time. Walk before you run and start slow before speeding up.  If you haven't had a total break from activity,  then this should be easier than the post Christmas return to fitness.
​​

Complete sport specific exercises – FIFA 11 for soccer players and the netball knee program are great for those sports, but may also set a great basis for your own sport. I feel that the Fifa program is particularly good in this respect.

Don't neglect your core – always good to be strong through the mid-section. Incorporate core into your functional/sports specific training, you'll notice the benefits.

Here are some basic startup ideas,  so have fun and train smart :

Basic Cardiovascular fitness
Start with small reps and sets and build up.
Running – walk/run program (pick a distance and gradually increase your running to walk ratio)
Step ups – complete 30 second efforts to fatigue.
Cycle
Swim

Sports specific
Start with small passes/kicks
Running drills for your sport – forward/back, side to side, zig zag.
Practice bouncing/shooting (netball /basketball)

Basic Core (some idea starters)
Mountain climbers
Crunches
Superman exercise in four point kneeling
Squatting – concentrating on hip movement and gluteal contraction.

Good luck, lets hope ​we can get the most out of this disrupted season in these difficult times.