Fran Davis: Preseason Preparation
My last article, Taking Time Off and Recovery, reviewed the Postseason Recovery Cycle and how important it really is to fully recover both physically and mentally after a long season. Then it’s time to start the Preseason Schedule to prepare for when tournaments and leagues start up again. If you haven’t already begun, now’s the time to focus on getting back into a routine using the components of flexibility, speed play, aerobic conditioning, strength training, drilling, playing, and mental toughness. These four steps will help you get started.
Six to eight weeks out:
– Start with an aerobic conditioning program of running, biking, stair stepping, and so on for 25 to 35 minutes, and build up to 35 to 45 minutes, three or four times per week.
-Begin strength training with light weights for endurance and cleansing, two or three times per week
-Begin practicing and drilling on the court by yourself (no playing yet), three to five times per week.
-Incorporate mental toughness three times per week….visualization -Flexibility every day.
Four to six weeks out.
-Continue the aerobic conditioning program three times per week, and add speed play for 15 minutes once a week.
-Continue strength training, and increase to heavier weights two or three times per week for power and speed.
-Continue practicing and drilling by yourself, but add some movement and service drills, plus play with someone once per week (choose a partner one level below you so you can work on your game and not feel pressured).
-Add in a fourth day of mental toughness…visualization -Flexibility every day.
Two to four weeks out.
-Continue aerobic conditioning two times per week for up to 35 minutes and speed play one or two times per week for 15 minutes.
-Continue strength training two or three times per week with lighter weights and more repetitions to begin your maintenance program.
-Continue practicing by yourself one or two times per week, and play two times per week with someone a level below you as well as someone a level equal to you so you can put your skills to the test.
-Add in a fifth day of mental toughness…visualization -Flexibility every day.
Zero to two weeks out.
-Continue the aerobic conditioning one or two times per week for 20 minutes and speed play two times per week for 15 minutes.
-Continue strength one or two times per week, tapering to lighter weights and fewer repetition to enter your peak play mode.
-Continue practicing by yourself once per week, and play three times per week with someone one level below you, one level equal to you, and one level above you to push you a little bit to get you ready for peak play and the season.
-Add in a sixth day of mental toughness…visualization -Flexibility every day.
Check back on the IRT-Tour website next month, where I’ll help you continue to build your Championship Racquetball Dream House one level at a time. If you’re ready to become the champion you always dreamed of, you will have the tools to do succeed, making it a reality. Top players on my team, like Rocky’s, Paola’s, Taylor’s and Sharon’s “Championship Racquetball Game” stems from their belief in the Sports Triangle where ALL 3 sides of the triangle must be present and working together to reach their potential NO MATTER what. But without a shadow of a doubt they KNOW how important a “Preseason Training Schedule” is to their success. They are all now getting ready for their seasons to begin at the end of August 2011. They are living proof it works and their titles substantiate it.
For more details on how to train effectively and efficiently while incorporating the training charts in my book, Championship Racquetball, more personalized instruction, a weekend camp, instructional DVD’s, buy Championship Racquetball, and more, please visit www.FranDavisRacquetball.com. IRT. International Racquetball Tour.