For most sports at school, conditioning begins many months before the actual season begins. While most athletes dread conditioning and weight training, it is critical to the team’s success.

There are many ways to increase endurance and strength, and they can all be done without the help of personal trainers or fancy equipment. However, if athletes try a conditioning program by themselves, they are advised to ask their coach or trainer for advice and instruction on how to get started.

“Coach Baggett has a special workout the basketball players have to use during the off-season,” said Junior Stephen Sherwood.

Coach Baggett’s workout includes the dot drill, leapers, plyometrics, and weight lifting. Plyometrics and leapers are used to increase the height and distance of an athlete’s jump. The dot drill is used to increase agility and speed.

“My concern during conditioning is boredom. If boredom becomes a factor during a workout, athletes tend to become lazy, and not push themselves as hard. I try to switch things up as much as possible,” said Baggett.

The first step in starting a conditioning program is determining whether one wants to focus on endurance training, strength training, or both. Both take time and commitment from the athlete, and if not done correctly, can put stress on the body.

Good ways to stay in shape during the off season is to cross-train, or participate in another sport. Track and field and cross country are options to consider to increase endurance. Cross-training works different muscles, and athletes will see a difference in their overall athletic condition.

“I get a football game going over the weekend and breaks. I think staying active is important to staying fit,” said Junior Davis Todhunter.

Endurance training is another way to keep in shape in the off-season. It can be completed in a number of ways, which include running, jump roping, and sprints. Experts recommend athletes do some type of cardio, every other day, for at least thirty minutes. Examples of cardio include biking, running, and swimming.

While conditioning, athletes also consider strength training to keep in shape. Coaches recommend that athletes try to weight lift at least two to three times a week. Weight lifting helps increase muscle condition, and athletes are advised to ask their coach for advice on a correct workout routine. Athletes can seriously hurt themselves if weight lifting is not done correctly. Things taken in consideration when weight lifting is form, breathing, the number of reps, and the actual weight the athlete is lifting. The athlete also wants to consider safety, the benefits, and the results the athlete is going to see within their sport.

“Weight lifting doesn’t have to be complicated. Athletes can do push-ups, pull-ups, and curl-ups instead of using weights and equipment,” said Baggett.

As seasons come to a close, many athletes worry about their condition during the off-season. With the steps mentioned above, athletes should be able to impress coaches and fans alike during the actual season. While the other athletes are falling behind, one will be pushing ahead of the crowd.