5-Tips to Building Your Offseason

Looking to build off of your performance last season? Looking to take your preparation to a new level? Here are 5-Tips to building a better off-season.

1) Construct a List of Short Term (Process Goals) and Long Term Goals.

For our athletes, it's extremely important that we create a road map for their success. It is equally important that you not only verbalize but visualize the success you want to have. We encourage all of our athletes to write down and communicate their "big picture" with coaches and members of their inner circle. Most importantly, understand the daily steps that it takes to achieve long term sustained success. Success requires measurable/attainable goals. Writing down these goals and placing them in an area where they can be seen reinforces your actions!

Action Steps:

  • Write down 3 "Long-Term" goals ranging from an overarching career goal to one that may be 6 to 12 months away.
  • For each Long-Term goal, list 3 daily "Process" or "Short-Term" goals that can be easily measured with a "Yes or No" answer for completion
  • Make them visible! Make sure your goals are located in an area that you can see them daily. Often adding images or other reminders helps us reinforce them.

2) Make Recovery a Priority

Athletes that train hard need an opportunity to recover. Be it sleep, nutrition or post workout, it's important that athletes understand the necessity of proper recovery protocols. In a world that prioritizes multi-tasking and embraces a "busy" lifestyle, it is easy to overlook ones nutrition, meal planning or sleep patterns. We are constantly on the go, but preparation in recovery allows us to be much more functional during the day and to get the most out of our training sessions. 

Action Steps: 

  • Track what you eat for an entire day and the time to which you eat it. 
  • Create a meal-preparation plan each week to take the "guesswork" out of meal prep.

3) Spend Time Challenging Your Skills

This may seem as if its quite obvious but for much of the athlete population people get comfortable when building their skill. There is a level of comfort that when challenged athletes tend to shy away from. Whether it's a deeper level of concentration or practicing a skill at game like intensity, it is important to challenge the range to which you practice your skills (See article on, "How Practice Translates to Performance: Identifying Your Range"). Ultimately, it is our belief that we want to increase the difficulty of practice so that it reflects circumstances that are more difficult to some degree than in-game action. This is not done every day but scheduled in advance so that our athletes can prepare mentally. For instance, do you have a schedule of when your games are for the week/month in advance? Does your mentality shift when it's "game day"? This becomes a more productive method as it helps athletes get into "compete mode" and let go of some of the mechanical elements to skill building by focusing on reaction!

4) Value Your Time

Time is our most valued commodity. We all get the same 24-hour cycle. We all have 7-day's in a week and can't control it from starting or stopping. The best method for valuing your time is understanding what you must accomplish and laying it out in advance to hold yourself accountable. You would be shocked by how much time we all spend in "space", scrolling through social media and watching YouTube videos until our eyes hurt. It is not about cutting those things out, but making sure to prioritize your time around the things that require the most immediate attention: Family, School, Training, Recovery, etc.

Action Step:

  • Map Out Your Day Hour-by-Hour. Where you want to be at each point in the day? What are the most important things to accomplish that day?
  • Set alarms and use timers (The stopwatch on your phone works well for this) to remind yourself when it is time to progress from one part of your day to the next.

5) Surround Yourself With People That Elevate You!

You are the sum of those you choose to surround yourself with! At AP, we pride ourselves on creating a healthy, competitive environment for our athletes to train. This cultivates a platform for athletes to continue to push themselves and embrace failure as an obstacle, not a destination. It is important to find coaches that value and understand your goals and are willing to challenge their own conventional wisdom to make the athlete better. It's equally important to be a contributor to your training environment serving as a leader and role model for what your core beliefs are.