Summer sport pre-season: easing into cricket, tennis and outdoor training

Why October can be a big step up

With daylight saving starting and the winter codes wrapping up, October is when many people across Melbourne's north head back to cricket nets, tennis courts, touch footy, social netball or outdoor training sessions. Some are switching straight from a winter season, while others are returning after a few quiet months. Either way, the first few weeks often involve a noticeable change in the type and amount of activity, which is worth planning for.

Different sport, different demands

Being fit for one sport does not always mean you are ready for the specific demands of another. Summer sports tend to involve movements that may not have featured much over winter.

• Repeated throwing, bowling or overhead serving
• Quick changes of direction on hard courts or firm grounds
• Long periods in the field followed by short bursts of effort
• Training on warmer days, which can feel more tiring early on

Building up gradually

A few practical habits can help ease the transition. The right approach depends on your history, current fitness and goals, so treat these as general starting points rather than a set program.

• Increase training volume over a few weeks rather than starting at full load
• Ease into repetitive skills such as bowling or serving, and build the number of repetitions gradually
• Allow time for a proper warm-up, especially for evening sessions after a day at work
• Plan easier days between harder sessions in the first weeks
• Drink water regularly and adjust intensity on hotter days

Listening to early niggles

Some general soreness after the first sessions back is common and usually settles within a day or two. A niggle that lingers, returns each time you train, or changes how you move is a useful signal to adjust your load and consider getting it checked rather than pushing through the whole season.

When assessment can help

An osteopathic appointment at our Coolaroo or Epping clinic can assess your presentation, consider the demands of your sport and discuss options to support your return to training where clinically appropriate. If you have a sudden injury with significant swelling, are unable to bear weight, or have symptoms such as numbness, weakness or feeling unwell, please see your GP or seek urgent medical care.