Aspetar Magazine 2026

142 ASPETAR MAGAZINE HEALTHY TIPS efforts and low-volume plyometric exercises can help preserve these qualities without adding excessive load. Activities may include: • Short accelerations • Controlled change-of-direction drills • Low-volume, high-quality plyometrics Recovery and Load Management Recovery strategies are essential to maintaining performance throughout this per iod. Consistency in daily habits plays a key role, particularly when schedules or travel demands vary. Practical approaches include: • Maintaining consistent sleep routines • Incorporing mobility and soft- tissue work • Monitoring perceived exertion and recovery status not simply a passive process. Strength Training Priorities Strength training during this phase should focus on maintenance rather than progression. Two sessions per week are generally sufficient to preserve strength levels. Key areas of focus include: • Lower-body strength through compound movements • Eccentric hamstring work to support injury prevention • Core stability and balanced upper-body training Eccentric strength remains particularly important, especially for the hamstrings and adductors, which are highly exposed during high-speed running. Speed, Power, and Neuromuscular Readiness Maintaining neuromuscular efficiency requires continued exposure to speed and power- based activities. Short sprint Recovery should be viewed as an active and structured component of performance maintenance.