Avoid Pre-Season Burnout: Train Smarter, Not Harder

Written by Tim Madden,  Athletic Performance Coach at Athletes Edge Albury

Pre-season is a crucial time for athletes as it sets the foundation for the season ahead. But too often, athletes return from a break and dive straight into intense training, hoping to fast-track their fitness. The result? Fatigue, soft tissue injuries, and burnout just weeks into pre-season.

If you’ve ever started pre-season feeling motivated, only to end up sore, exhausted, or injured soon after, you’re not alone. The key to success isn’t pushing harder—it’s training smarter. A structured, progressive approach will help you build strength, improve performance, and stay injury-free.

By the end of this article, you’ll know:

• Why gradual training progression prevents injuries and fatigue
• Common mistakes that lead to pre-season burnout
• How to structure training for optimal performance
• The risks of overtraining too soon
• How coaches should adapt pre-season programs
• How Athlete’s Edge helps athletes train smarter, not harder

Why Is Sustainable Load Building Important?

Imagine taking a month off from running, then suddenly attempting a 10 km sprint session. Your body isn’t prepared for the sudden workload, and the result? Sore muscles, reduced performance, and a high risk of injury.

The same thing happens in pre-season training. If you ramp up too quickly, your body struggles to keep up. A sudden spike in workload can lead to:

• Soft tissue injuries – Strains, sprains, and tears from overstressed muscles and tendons.

• Fatigue & exhaustion – Making every session feel harder and less effective.

• Training setbacks – Instead of progressing, you end up side-lined or forced to scale back.

To avoid this, training loads must increase gradually over several weeks. Progressing step by step allows the body to adapt, leading to better performance, fewer injuries, and a more consistent season.

The problem? Many athletes push too hard, too fast, thinking it will speed up results. Instead, they get caught in a frustrating cycle—train too hard (load spike), get sore or injured (load drop), rest, then jump back in too soon and repeat the process. This “chronic rehabber” loop can derail an entire season—or even a career.

So, the real question is: Are you training to get better, or just burning yourself out?

What is Pre-Season Burnout?

Pre-season burnout happens when athletes push themselves too hard right after a break, leading to exhaustion and physical breakdown. This can cause muscle strains, sprains, joint pain, and even mental fatigue. Burnout usually happens when training starts too hard, too fast—before the body has time to adjust.

Types of Pre-Season Burnout

• Fatigue: Athletes feel worn out and don’t have the energy to train properly, making workouts less effective.

• Soft Tissue Injuries: Strains, sprains, and muscle tears happen when muscles and tendons are overworked before they’re ready.

• Mental Burnout: Too much physical stress can also lead to mental exhaustion, making athletes lose motivation and enjoyment in training.

• Underperformance: Training too hard too soon can actually slow progress, causing athletes to plateau or even get worse instead of improving.

Ask yourself: Is your training making you stronger, or just wearing you down? Effective pre-season training should leave you feeling challenged, not constantly drained or sore.

How to Train Smarter This Pre-Season

Avoiding burnout doesn’t mean taking it easy—it means training strategically. Here’s how:

1. Progress Load Gradually

Jumping straight into high-volume or high-intensity training is a fast track to injury. Instead:

• Begin with lower workloads and gradually increase over 4-6 weeks.

• Focus on quality over quantity—every session should have a purpose.

• Monitor fatigue levels and adjust training accordingly.

2. Prioritise Recovery as Much as Training

Rest days and recovery techniques aren’t a sign of weakness—they’re essential for progress.

• Incorporate mobility work, stretching, and active recovery sessions.

• Sleep is your biggest performance enhancer—aim for 7-9 hours per night.

• Stay hydrated and fuel your body with nutrient-rich foods for better recovery.

3. Train Sport-Specific, Not Just Volume-Based

Some teams still use outdated training methods—long-distance runs that don’t match game demands. Instead, athletes should focus on:
Short, high-intensity efforts – Sprint drills, agility work, and explosive movements.
Sport-specific conditioning – Training that mimics the demands of your sport, not just endurance running.
Speed & power work – Faster athletes are harder to injure and perform better overall.

4. Listen to Your Body & Adjust Training

No two athletes are the same. Pay attention to signs of overtraining and adjust accordingly:

• Sore for days? Reduce intensity or add an extra recovery session.

• Feeling drained? Check your sleep, nutrition, and hydration.

• Performance dropping? You might be overloading too quickly—scale back before injury forces you to.

Pro Tip: You don’t get stronger during training—you get stronger during recovery. Push hard, but recover harder.

The Risks of Overtraining Too Soon

Many teams fall into the trap of increasing training loads too quickly. For example:

• Some AFL teams start pre-season running 4-5 km per session.

• Other teams jump straight into 10 km runs within weeks.

This sudden workload increase doesn’t lead to better fitness—it leads to exhausted, injury-prone athletes.

Similarly, netball teams often do excessive running on football fields before sport-specific conditioning, increasing the risk of joint and soft tissue injuries.

Better Approach: Start with shorter, high-quality sessions that build speed, power, and resilience before increasing volume.

How Coaches Should Be Training Athletes Differently

Coaches play a huge role in pre-season success. Instead of outdated "run them into the ground" methods, training should focus on:

Gradual Progressions – Increase either intensity or volume, never both at once.
Movement Quality – Focus on proper sprint mechanics, agility, and technique.
Periodised Plans – Structured training cycles that balance workload and recovery.

Coaches: Are you setting athletes up for success, or just pushing them harder?

How Athlete’s Edge Does It Differently

At Athlete’s Edge, we take a smarter, science-backed approach to pre-season training. Instead of training harder, we train smarter.

✔️ Year-Round Training – Small breaks (1-2 weeks) prevent extreme fitness drops, reducing injury risk.
✔️ Strength & Speed Training – Building durable tissues to handle pre-season demands.
✔️ Sport-Specific Conditioning – Focused on real game movements, not just endless running.
✔️ Athlete Education – Teaching training, nutrition, and recovery for long-term success.

Our goal? Stronger, faster, and more resilient athletes who stay injury-free and dominate their season.

Train Smarter This Pre-Season

Ask yourself: Is my training pushing me forward, or holding me back?

Pre-season is your foundation; it should be building you up, not breaking you down. The effort you put in now shapes the athlete you’ll be when it counts. Train smart, stay strong, and set yourself up for a season where you perform at your peak.

If you’re constantly sore, tight, or feeling drained just a few weeks in, it’s time to take control. Is your training pushing you forward or holding you back?

At Athlete’s Edge, we focus on building stronger, smarter, and more resilient athletes. If you’re looking for a better way to train this pre-season, we’re here to help.

Train smarter, and harder, and set yourself up for success.