From Practice to Powerhouse: How Female Athletes Train Off-Season
- WATCH HER PLAY
- Jun 19
- 3 min read
When the lights dim and the arenas go quiet, the real work begins.
For elite female athletes, the off-season isn’t a break — it’s a blueprint. It’s a time to rebuild, refocus, and reset for the challenges ahead. While fans may only see the highlight reels during the regular season, what happens in the off-season is what truly shapes a powerhouse.
From basketball courts to soccer fields, let’s dive into how athletes like A’ja Wilson and Trinity Rodman make the most of their downtime — and what aspiring athletes can learn from their routines.
A’ja Wilson: “I train to be uncomfortable.”
Las Vegas Aces star A’ja Wilson is known for her dominance in the paint. But that dominance is built far from the court — in the weight room. Her off-season workouts focus heavily on core strength, mobility, and explosiveness.
“I train to be uncomfortable, because that’s where growth happens,” Wilson told Women’s Health Magazine. “In the off-season, I get to push myself without worrying about tomorrow’s game.”
Her routine includes:
Resistance band work for joint stability
Olympic lifts like cleans and snatches
Core-focused circuits to maintain balance and endurance
Trinity Rodman: “I never stop moving — even in the off-season.”
Washington Spirit forward Trinity Rodman is one of the fastest players in women’s soccer. During the off-season, her focus shifts to explosive agility drills, sprint technique, and reaction time.
She frequently shares clips of her training on Instagram: cone drills, box jumps, and even sand sprints to improve resistance. Her goal? To stay match-ready even when she’s off the field.
“You can’t afford to hit pause. Even a few weeks off can affect your game sense,” Rodman said in a post-season interview.
Fueling the Body
For athletes, the off-season is also about nutrition. Many use this time to reset their diet plans — adding muscle mass or leaning out depending on their goals.
What’s common?
Increased protein intake to support recovery
Anti-inflammatory foods like leafy greens, turmeric, and berries
Hydration tracking and sleep optimization
Some athletes even partner with nutritionists to map out detailed eating plans to sustain heavy training sessions without fatigue.
Mastering the Mental Game - Rest is training too.
Mental health is now recognized as just as crucial as physical performance. Off-season is the ideal time for athletes to prioritize rest, therapy, journaling, or mindfulness.
A’ja Wilson has been vocal about the need for mental reset, sharing how she works with a therapist to handle pressure.
“We don’t talk enough about the weight that comes with being a public-facing athlete. Therapy helps me process, reflect, and come back stronger.”
Apps like Headspace, Calm, or sports-specific mindset coaches are now part of many pro athletes' routines.
5. Tips for Aspiring Athletes
Whether you’re in high school, college, or playing pick-up games at your local gym — here’s what you can take from the pros:
Build a Plan: Don’t just “stay active.” Define goals — is it strength? Speed? Recovery?
Track Your Progress: Journals or fitness apps can keep you motivated and accountable.
Prioritize Recovery: Stretch, hydrate, and sleep. Gains are made when your body repairs.
Stay Consistent: One workout won’t change you — a hundred will.
Don’t Skip Mental Training: Confidence is built, not born. Meditate, reflect, and believe.
Final Word: Off-Season Is Opportunity
The off-season isn’t an excuse to take your foot off the gas — it’s your chance to rebuild your engine. For women athletes blazing trails across sports, this time is sacred. It’s quiet, but it’s where greatness is crafted.
So whether you’re watching from the stands or chasing your own dreams — remember this: champions are made before the season starts.
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