What Top Athletes Do in the Off-Season — And Why Yours Should Too

Why top athletes train differently in the off-season and how your athlete can keep progressing all year.

When the last whistle blows or the final meet wraps, the season may be over—but development shouldn’t be. At The St. James, we train athletes who know that real gains happen in the off-season. Studies show that programs with high-intensity interval training (HIIT) and plyometrics help young athletes maintain or even boost their jump, sprint, and endurance levels, while those who stop can lose up to 22% of their aerobic capacity within weeks.

Let’s break down what smart off-season training actually looks like—and why it matters more than most people think.

Recovery is Essential

Recovery isn’t downtime—it’s the foundation for ongoing progress. When athletes shut it down entirely, even for a few weeks, they risk losing the strength, mobility, and endurance they’ve worked so hard to build. This decline, known as detraining, can make returning to sport significantly steeper.

The ideal off‑season reset includes lighter movement and recovery work—think low-load training, stability drills, and expert-guided sessions. Our cold plunge, compression therapy, and cryotherapy options in the Courted Recovery Suite help speed muscle repair and reduce inflammation—perfect complements to this smart recovery strategy

Elite Athletes Train in the Gaps

High-performing athletes know the work doesn’t stop when the season ends. The off-season gives them a chance to:

Build Strength — The off-season is ideal for focused training that boosts endurance, improves balance, and builds the strength athletes need to perform under pressure.
Refine Technique — With dedicated time and less intensity, athletes can work closely with coaches to clean up mechanics and reinforce better movement patterns.
Recover Fully — Time away from competition allows athletes to address injuries, restore mobility, and rebuild their foundation without rushing the process.
Sharpen Confidence — Staying active in the off-season helps athletes feel connected to their sport, so they return steady, prepared, and mentally strong.

The Role of HIIT and Plyometrics

Research shows that including at least two HIIT sessions per week in off-season programs can prevent declines in endurance, while plyometric jump training (PJT) improves or retains explosive power—even if only done once a week. Another study found HIIT boosts aerobic and anaerobic fitness in teens in sessions under 30 minutes—offering an efficient way to stay sharp.

That’s why our off-season athletes add 20–30 minute HIIT circuits and targeted plyometric work: it’s satisfying and leaves more time for skill training. With The St. James Youth High Performance Training program, your child can work with expert performance coaches to train safely and effectively.

Consistency Builds Confidence

Taking time off can be helpful, especially after a demanding season. But when athletes stop completely for too long, they often lose rhythm, confidence, and their feel for the game. Returning after that kind of break can feel like starting from scratch, both physically and mentally.

A steady off-season routine keeps them grounded. Even low-intensity training helps their body retain what it’s built and makes the return feel familiar, not overwhelming or anxiety-inducing. They start the season prepared—and that makes all the difference.

What We Recommend at The St. James

Every athlete’s goals are different. But off-season success starts with a plan. Our coaches and performance specialists work across all major sports to create customized approaches that support growth without burnout.

Off-season strategies we recommend:

Private Lessons — Personalized skill development in your athlete’s primary sport
Performance Training — Strength and mobility plans, tailored by age and stage to minimize injuries
Cross-Training — Explore a second sport or different movement pattern to build full-body coordination
Recovery Protocols — Cold plunge, compression therapy, and cryotherapy built into programming
Sports Clinics — Small-group training that targets precision and progress

Set the Stage for a Breakout Season

Off-season isn’t downtime—it’s a chance to move forward. Learn more about private coaching and off-season programs at The St. James.