Winter-Off Season For Cape Cod College Students

Ah, the holiday season! A time to indulge in all the desserts, fire up the Netflix, and switch off from the world, right? Not so fast, Cape Cod athletes! It’s tempting to be a couch potato to escape the weather, but don’t let the off-season lull you into slacking. Here are some tips to keep you active and kicking.

Find the balance by focusing on:

  • Cardio, strength, and injury recovery: Keep your heart pumping and your muscles flexing with consistent cardio and strength training. Try six times a week for 30 minutes per session or three times a week for an hour, depending on your sport. And if you have any injuries, get them checked out by a physical therapist so you can heal right and avoid any future damages.
  • Change it up: Why not spice things up and try a new fitness activity? Mix up your routine and work out different muscles. You don’t have to hit the gym; the world is your playground!
  • Avoid procrastination: Don’t let holiday distractions hold you back from conditioning. Avoid the heartbreak of realizing the first day of practice is around the corner, and you’re not quite ready. But don’t go too hard and risk injury before the season starts.
  • Work with a trainer: Want to keep your game on point during the off-season? A trainer can help you build strength, increase endurance, and prevent injuries. It’s like having a personal cheerleader!

Being active doesn’t mean you can’t enjoy the holiday season. It’s the perfect time to work on yourself and get ready for the upcoming season. Take a break from the intensity and enjoy your time off. You got this, athlete!

Remember, staying active during the off-season is not only beneficial for your physical health but also for your mental health. Exercise releases endorphins, which can help reduce stress and anxiety, and improve your overall mood. So don’t let the winter weather or holiday festivities stop you from keeping up with your fitness goals. With a little bit of effort and dedication, you can enjoy the holiday season while also staying active and maintaining your athletic performance. Keep pushing yourself, and you’ll be ready to hit the ground running when the season starts again.

Sand Training Part 1: Ladder Agility Drills

Cape Cod offers us some of the
world’s best beaches and with almost 560 miles of coastline we can use these
beaches to take our agility workouts to the next level.
Although research varies, training
on sandy surfaces can have many benefits such as reduced impact during training
on your joint surfaces, increased physical and metabolic demands, and
increasing proprioception (understanding where your body is in time and space).
It is also important to understand
that due to the unstable surface ground force production changes and
alterations in form may occur. Some research has proven that sprint times have
been shown to actually decrease due to altered running mechanics. It is highly
important to start slow and to maintain proper body alignment if you want to
reap the most benefit from your workout.
Clients should be primarily
focused on explosiveness and strength of the movements as this is where the
majority of benefits can be gained. With the exercises below, we are going to
focus on Ladder Agility Drills that can improve lower body agility and

Forward 2 Feet In Each

Moving straight through the ladder
quickly get both feet into a box before moving to the next one.

Lateral 2 Feet In Each

Moving to the right through the ladder
quickly get both feet into a box before moving to the next one. Return back to
the left.

Diagonal 2 Feet In, 1 Foot Out
“Icky Shuffle”

Start with both feet out of the
ladder to the right, step in with the left foot then the right foot as you cross to
the other side of the ladder, touch the left foot outside of the ladder and
return back touching right foot then left foot back into the ladder.

Lateral Step In, Step Outs

Leading with the left foot
alternate stepping feet into the ladder and out of the ladder as you move to
the left. Return back to the right leading with the right foot.

2 Feet Out, 1 Foot Cross Behind

Stepping in place take your
outside leg and swing it behind your body and tap the foot inside of the ladder
as you move forward along the outside of the ladder.

Single Leg In Outs

Starting outside of the ladder on
your left leg, perform single leg hop in and out of the ladder as you move forward. Return
back on the right leg.

Single Leg Hop & Squat

Alternate performing a single leg hop
into the ladder to hopping onto both feet outside of the ladder and performing
a squat, return back into the ladder on the opposite leg.

Blog post by Craig Moody.