The conclusion of an AFL football season is usually accompanied by a collection of somewhat confusing feelings: potential highs and lows from the season, being unsure of what to do with Saturdays in the off-season, missing the connection with our footy mates… However there is one hugely universal sensation, a collective sigh of relief from all players as they finally get to have a break.
Moving into the beginning of an off-season gives players an opportunity to rest, recover and transition into the summer.
The first month of the postseason is important to a player’s physical and mental wellbeing, making it a perfect time to structure those first four weeks around getting the body right and building a routine for non-football based exercise to stay fit and healthy.
Postseason Recovery Structure
Week 1: IMMEDIATE RECOVERY
Goal: – Rest, reduce fatigue and address injuries
- Implement a daily full body stretching and mobility routine. This is crucial for relieving stiffness and tension in the body and re-establishing a comfortable level of movement and flexibility.
- Practise active recovery. Choosing a light form of exercise like swimming, cycling or walking once or twice in the first week will promote blood flow and reduce stiffness. It is important to note that this exercise is not supposed to be strenuous.
See your Physiotherapist or Myotherapist for soft tissue treatment and massage to help reduce tension and resolve any muscular aches and pains or address possible injury.
Re-establish a solid sleep, nutrition and hydration routine after Mad Monday 😉
Week 2: INCREASE ACTIVITY AND CONCLUDE REST PERIOD
Goal: Continue injury management and prepare for structured exercise
- Elevate the intensity and regularity of your chosen method of active recovery aiming for 3-4 light 20 minute or longer sessions in the week.
- Continue daily full body stretching and foam rolling to reduce muscle soreness and improve movement and flexibility.
- See your Myotherapist and Physiotherapist to receive specialist treatment for injury management and exercise advice regarding your transition into offseason physical exercise.
Week 3: ADDRESS STRENGTH & FITNESS
Goal: Test strength and fitness and resolve Injury
- By week 3 you should be ready to re-introduce strength and resistance based training but at 70% of your full intensity. This should be done in conjunction with any injury specific exercises that your Physiotherapist and/or Myotherapist have given you.
- Complete your recovery schedule with a conclusive manual therapy treatment from your Myotherapist to ensure you are ready to return to regular postseason exercise and fitness.
Week 4: TRANSITION INTO OFFSEASON EXERCISE PROGRAM
Goal: Regular and consistent exercise to maintain health and fitness without injury
- Begin a structured exercise plan specific to your offseason fitness goals that can be done 3-5 sessions per week.
- Utilise recovery tools like stretching, foam rolling and manual therapy regularly to boost progress and prevent injury.
- Aim for good levels of nutrition and sleep to maximise physical condition.
- Be sure to check in with your Myotherapist or Physiotherapist if issues or questions arise.
This plan is a guideline and should be catered to your individual needs and goals. It is recommended that you see the appropriate health professionals to make this month of recovery the best it can be.
We look forward to supporting you throughout the offseason!
