Although you can never be sure when the last few cold days will strike, a good spring warm-up is the time for all outdoor athletes to shed their layers of winter clothing and once again expose their lungs and limbs to the warm, fresh air. Runners, cyclists, tennis players, skateboarders, walkers, softball players and others can revel in the hope of another season in the sun. But where to begin?
In this one regard at least, we can turn our eye to professional baseball for a cue. Tradition has it that they start their preparation for the season with the ritual of spring training. They begin with a few days of stretching, jogging, and general loosening up. Then, they begin to practice their basic hitting, throwing, and catching skills. Next may come intra-squad games where they play against their own team in “simulated” games. Finally, they play games against other teams, but these don’t yet count against the season’s record. They’re still practice; a time for sharpening skills for the competition yet to come.
Let’s deconstruct spring training for a moment to understand what’s really going on. What you see is a measured progression toward the target skills and environment of the competitive season. You start with the very basics, even if you’re a seasoned professional. Although there may have been off-season training, you still need to refocus on the skills you wish to apply and the muscles needed to perform. Basic conditioning, or reconditioning, helps ease your body back into form while minimizing the risk of injury.
Once the body is warmed up, you move to practicing elemental skills. You don’t start with the final, full-on performance, you begin with the components that go into it. You throw the ball around or hit some batting practice. You work to strengthen and refine the pieces of the puzzle so everything fits more smoothly when you put it all together.
Finally, you get your game on. But again, you ease into it. Rather than jumping straight into full competition, you simulate the conditions you’ll face. You start with non-threatening or non-competitive practice sessions that enable you to pull your game together without fear of making costly mistakes. This helps you develop your skills and comfort for the competitive arena. Soon, you are ready for the big time.
To help you translate baseball spring training to your personal context, let’s take a look at how someone’s cycling season can get revved up. The process begins in winter, when you concentrate on leg strengthening exercises and stretching. You’re preparing the legs for the long road ahead, but not yet doing cycling-specific activity. The next phase is indoor bike riding. For example, you can ride an indoor bike for 30-60 minutes at a moderate pace. You’re not racing or doing tons of miles; just easing the body back into condition.
Once the weather turns favorable, you hit the road. You begin with shorter, less intense rides to prime the skills needed for safe road riding. As the base miles accumulate and your legs start to come back on form, you start to mix in some hill and speed work to gain strength and endurance. As the race season approaches, you build to longer and harder efforts that approximate the intensity of competition. This whole process spans 3-4 months, and literally fills spring with training.
Spring training isn’t just for the spring, or even just for athletes. No matter what your favorite sport or activity, a gradual “spring training” process will help you prepare for success. For example, if you’re a skier or skater, your spring training will be in the fall. Your off-season cross-training will occur in the summer. You’ll slowly transition into your sport and toward competitive form throughout autumn. By winter, you’ll be in prime form for performance.
Outside the fitness arena, you will find that life works along the same lines. Think about starting a new job, forming a new friendship, or picking up a new hobby. If it’s something you’re new to or haven’t done for a while, don’t expect yourself to be fully on your game from day one. Figure out what you need to be able to do to be successful and give yourself the chance to develop and refine your skills before you expect top results. The process may take only days or weeks to complete rather than a full season, but the basic concepts of spring training stay the same.