Dear Editor: How to build fitter, smarter and more resilient athletes

“[…] One of the most common causes of injury in the preseason is the sudden increase in training intensity. Coaches must resist the common temptation to cram fitness into a short window.

“[…] Coaches in Trinidad and Tobago must create an environment where players feel comfortable speaking up about pain, fatigue, or discomfort. The local sporting culture often glorifies the ‘pain is weakness leaving the body’, ‘pushing through pain’, or the ‘no pain, no gain’ approach, which can lead to long-term injuries…”

The following guest column on the importance of preseason training was submitted to Wired868 by Dr Kerry Dollaway, programme leader at the UTT Centre for Kinesiology, Physical Education and Sport (CKPES), and Kyle Hannays, instructor II at CKPES:

Preseason is one of the most important, and most vulnerable, periods in an athlete’s calendar. It sets the physical and mental foundation for the competitive season ahead.

It’s a time for reconditioning, refining skills and developing team chemistry. However, it also presents the highest risk of injury, especially when athletes resume training after prolonged inactivity or transition from one competition to another without rest.

In Trinidad and Tobago, where school holidays, multi-sport participation, and limited medical access are common, coaches must approach preseason methodically to safeguard athletes’ health, prevent injury and increase the athlete’s longevity.

The key to a successful, injury-free season lies in preparation, gradual progress, and athlete education.

To illustrate these challenges, consider two typical footballers:

• Rick, a 16-year-old midfielder, has just returned to school preseason after a four-month break. He hasn’t trained since the Secondary Schools Football League (SSFL) ended in December and spent the holidays focused on exams.
• Earl, also a 16-year-old defender who never stopped playing. He spent January to May in the Republic Bank Youth Football League (RBNYFL), competed in the All-Stars League through to July, and is still playing in the West Penn League, while attending school preseason sessions three times per week.

Both players face vastly different risks. However, both require thoughtful management by their coaches in an effort to reduce the risk of injury.

The following are a few very important evidence-based approaches that can greatly assist with reducing the risk of injury across all sporting disciplines:

1. Pre-participation examinations (PPEs)

The most critical step in injury prevention is the pre-participation examination (PPE). Before athletes are allowed to train or compete, they should undergo basic medical and musculoskeletal screening. This process helps identify:

• Previous or unresolved injuries (for example, ankle instability, hamstring strains);
• Underlying medical issues (for example, asthma, cardiac conditions);
• Physical limitations that may predispose them to injury;
• Meet legal and insurance requirements.

In Trinidad and Tobago, where athletes often return to sport after months of rest or informal training, PPEs serve as an essential safety measure.

These screenings should be performed by a qualified healthcare provider such as a sports doctor, physiotherapist or athletic trainer and can be coordinated through schools, clubs, or sporting bodies.

2. Conduct baseline fitness and movement screening

Following the PPE, coaches should assess each athlete’s current fitness level and movement capabilities. This helps ensure that training programs are individualised and appropriate for each athlete’s condition.

Common tools include:

• Functional movement screening (FMS) to detect poor movement patterns;
• Cardiovascular endurance tests (for example, beep test, shuttle runs);
• Muscle strength and flexibility assessments;
• Previous injury history reviews.

In the Trinidad and Tobago context, where athletes may have participated in multiple sports or experienced extended periods of inactivity during the July–August holidays, this screening step is vital. It helps coaches avoid overloading athletes who are deconditioned or at higher risk.

For Rick, this process will help determine how much reconditioning is needed to safely return to full load.

For Earl, it will detect signs of accumulated fatigue or early-stage overuse (eg, hip flexor, groin or lower back tightness).

3. Professional opinion managing contrasting athlete profiles

• For Rick: Begin with reduced-intensity conditioning sessions, focus on mobility and general strength, and delay full-contact scrimmages until after the second or third week. Use bodyweight circuits and progressive aerobic drills to safely reintroduce workload.

• For Earl: Prioritise recovery. Reduce the frequency of school training sessions or focus on technical and tactical elements rather than physical loading. Monitor signs of lower back or groin pain, knee swelling, or hamstring tightness, and build in mandatory rest days.

4. Use progressive load management

One of the most common causes of injury in the preseason is the sudden increase in training intensity. Coaches must resist the common temptation to cram fitness into a short window.

Instead, they should adopt a gradual, phased approach:

• Weeks 1–2: Light aerobic conditioning, mobility, and bodyweight strength;
• Weeks 3–4: Sport-specific drills, moderate-intensity sprints, controlled contact;
• Weeks 5–6: High-intensity interval work, small-sided games, and tactical training.

A good rule of thumb is the 10% rule: do not increase training load (duration, intensity, or frequency) by more than 10% per week. This is especially important in Trinidad’s hot, humid climate, where heat stress can compound fatigue and increase injury risk.

It is imperative that coaches consult with qualified strength and conditioning coaches to develop training programs that will minimise the risk of injury.

5. Implement structured warm-ups and cool-downs

A consistent warm-up and cool-down routine reduces the risk of muscle strains, ligament sprains, and overuse injuries. Coaches should implement evidence-based warm-up programs such as the FIFA 11+, which include:

• Light jogging and mobility drills;
• Dynamic stretches (for example, walking lunges, leg swings);
• Activation exercises (for example, jumping, cutting, and quick reactions).

Cool-downs should involve:

• Light aerobic activity;
• Static stretching of major muscle groups;
• Rehydration and recovery discussions.

This structure is especially effective in secondary schools, clubs, and youth academies across Trinidad and Tobago where players may not have formal recovery strategies.

6. Incorporate injury prevention exercises

Coaches should allocate 10–15 minutes of every session to targeted injury prevention work. A qualified strength and conditioning coach and sport coaches can discuss and implement some of the following measures during training sessions.

These measures include, but are not limited to:

• Eccentric hamstring strengthening (such as Nordic curls);
• Core stability (such as planks, bird-dog, side bridges);
• Balance and proprioception (such as single-leg stance, wobble board);
• Glute activation and hip mobility (such as resistance band walks).

These exercises are particularly important for athletes involved in football, netball, athletics, and cricket, common sports in Trinidad and Tobago where lower limb injuries are prevalent.

However, care must be taken when implementing plyometric exercises, as they are recommended for athletes who have developed sufficient strength and stability.

7. Educate coaches and athletes on recovery and lifestyle habits

Injury prevention extends beyond training. Coaches must educate themselves and their athletes on lifestyle habits that affect performance and recovery:

• Hydration: Encourage water and electrolyte replacement before, during, and after training—especially in the tropical climate.
• Nutrition: Promote balanced meals rich in protein and complex carbohydrates.
• Sleep: Reinforce the importance of 8–10 hours of sleep per night.
• Stress management: Recognise mental and academic stress as contributors to fatigue and injury.

Athletes should be taught to take ownership of their health and be encouraged to report soreness, fatigue, or signs of overtraining.

8. Foster a culture of safety and communication

Finally, coaches in Trinidad and Tobago must create an environment where players feel comfortable speaking up about pain, fatigue, or discomfort. The local sporting culture often glorifies the “pain is weakness leaving the body”, “pushing through pain”, or the “no pain, no gain” approach, which can lead to long-term injuries.

Establishing open communication between coaches, athletes, parents, and medical personnel helps detect and address issues early, reducing time lost to injuries.

9. Understand the local sporting calendars and their impact

In Trinidad and Tobago, for example, the football calendar is packed:

• RBNYFL (ages 10–21): January–May
• All Stars League (ages 10–17): April–July
• West Penn League (ages 15–21): June–August
• SSFL (ages 11–20): September–December

As a result, many student-athletes never experience a true off-season.

Schools are increasingly divided, some enter their school teams into external leagues just to keep their players together; others urge players to pause club commitments during preseason, often unsuccessfully.

Rick is susceptible to muscle strains or joint injuries from underloading and deconditioning.

Earl however, faces the opposite threat: overtraining, fatigue-related breakdowns, and poor recovery between matches, which can result in chronic injury.

8. Conclusion

Preseason is not a one size fits all process.

In Trinidad and Tobago’s busy football environment, coaches are managing athletes like Rick, who need gradual reconditioning, and Earl, who risks burnout from overlapping commitments.

The solution is structured panning and individualised load management, and education.

Injury-free athletes are the foundation of successful teams. With the right approach, preseason becomes not just a time to build fitness, but a launchpad for a healthy, high-performing season.

Therefore, coaches will build fitter, smarter and more resilient athletes, ready to compete and thrive all season long.