Clinical name: Off-season periodisation and injury-prevention training
Direct answer
The off-season isn’t a break from training altogether — it’s the best window to build the strength, movement quality and general conditioning base that protects you once competitive load ramps back up, while giving overworked structures genuine time to recover.
What this means
“Periodisation” means structuring training differently across the year — off-season, pre-season, in-season — with each phase having a different focus, rather than training the same way year-round.
Why does the off-season matter for injury prevention?
Most injuries cluster around the return to full training or pre-season, largely because of a rapid spike in load after a period of reduced activity. A structured off-season smooths that transition rather than leaving a sudden jump for your body to absorb all at once.
What should off-season training focus on?
Building a general strength base (posterior chain, core, single-leg stability), addressing any niggles or imbalances that were simply “managed through” during the season, maintaining an aerobic base, and refining technical skills without the pressure of competition.
How much should training volume actually drop?
Complete rest for weeks generally isn’t ideal either — a moderate reduction in sport-specific volume, while maintaining general conditioning and strength work, tends to work better than either extreme.
What tends to cause injuries at the start of next season?
Returning to full training volume and intensity too quickly after an under-loaded off-season — a sudden spike in load relative to what the body has recently adapted to — is one of the most consistent contributors to early-season injuries.
What helps a safe transition into pre-season?
Gradual, planned increases in volume and intensity over several weeks, addressing any strength deficits identified during the off-season, and monitoring how your body responds as load increases, rather than jumping straight back into full training.
Who’s behind this advice
Reviewed by: Core Healthcare Bundall 2026
Clinic services: Sports Injuries & Performance, running biomechanics assessment, strength & conditioning
Related reading
• How to prevent repetitive and overuse injuries
• How elite athletes manage training load and injury risk
• Why Am I Not Recovering Between Training Sessions? Signs You’re Under-Recovering (Not Undertraining)
Next step
Whether you’re chasing a personal best, coming back from a niggle, or just trying to stay in the game as you get older, waiting until something becomes a full injury rarely gives the best outcome. A tailored assessment identifies exactly what’s holding your performance back or putting you at risk, and gets you started on a plan built around your sport and your goals.
Book an assessment with a sports physiotherapist or exercise physiologist at your nearest Core Healthcare clinic across Brisbane, Logan, the Gold Coast and Tugun, or ask your physio about this at your next session.