by Emily Wemhoff

Often, the best and most successful athletes are the ones who work the hardest in the offseason. While the playing season might last only a few months, the offseason is spent building speed and strength, along with developing endurance and improving weaknesses.

Not only does offseason training help the athlete recover physically and psychologically, it can be used to address some of the physical imbalances that are inherent with playing competitive sports.

Varsity volleyball coach Abbie Lane runs winter and spring bootcamps for those exact reasons.

“My goal is to encourage girls to take an interest in their health and fitness,” Lane said.

According to varsity volleyball player junior Miranda Schultz, working out in the offseason is essential to “make it at the level STA sports play at.”

“ I know from first account that conditioning for volleyball isn’t something that you should take lightly,” Schultz said. “I think it is in some ways a ‘have to’ for STA sports.”

According to Lane, offseason training is important for “pushing yourself, gaining muscle, increasing verticals, and becoming more explosive.”

“In season, athletes are just trying to maintain their strength,” Lane said. “The athletes are focusing more on sports performance rather than strength training.”

Offseason training has many benefits. Freshman Meghan King, a varsity tennis player, said that “working out can be a mental break. ”

“Making a playlist that you listen to while going for a run or working out with a trainer can make it a little less painful,” King said. “Working out also keeps me energized. If I don’t do any fitness one day, I will feel sluggish and tired. At first, it isn’t very fun, but eventually it becomes a way to let all of the things from school just go away for a little bit.”

According to sportsfitnessadvisor.com, maintaining 50-60 percent of your fitness takes less effort than starting from scratch. But if an athlete completely stops working out for long periods of time, it could be just as detrimental as over-training. The key is to find a balance between recovery and the maintenance of fitness.

“In season, if you overtrain it can have negative consequences, such as a decrease in vertical or an increased chance of injury due to fatigue,” Lane said. “Rest and recovery are very important and often not taken seriously. Coaches need to be aware of players’ overuse injuries.”

According to Schultz, who participates in Lane’s bootcamp as well as club volleyball practices three times a week, “not conditioning is basically like shooting yourself in the foot.”

“I’ve realized now that not doing anything during the off season will only make it harder for you time tryouts come,” Schultz said. “I know working out with [Lane] always seems to get me ready to try out at the end of summer. I hate it, but I know it’s essential.”

According to Lane, competitive sports place unequal loads on different parts of the body. One leg or arm is used more than the other.

“A good off season training program will help you strengthen these imbalances and prevent longer term injuries,” Lane said.

Both Schultz and King like knowing that they are staying active, even when their STA sport isn’t in season.

“After I’ve finished a 2 hour practice, I can sit at home and sleep knowing that I haven’t wasted my life away not doing anything,” Schultz said.

“I know that the harder I work in the gym, the easier things will be on the court,” King said.

Learning what you can improve on in the offseason comes with experience. Schultz has been working out more this year because she knows what to expect next season.

“I want to make sure I’m ready,” Schultz said.

The one thing that Lane stresses for STA girls is to “be active.”

“There is no better investment than investing in yourself and your health,” Lane said.

Sophomore Olivia Bellatin stretches before her off-season conditioning work out in the gym. Bellatin participates in the conditioning program volleyball coach Abbie Lane directs for off-season athletes.