Preparing for Spring Sports:
Strength & Conditioning Guide for Female Athletes
As winter winds down, female athletes begin transitioning into lacrosse, soccer, softball, and track. This transition is when early-season injuries spike.
The key? A structured, progressive ramp-up.
Here is an idea of a 4-week guide we recommend at KINISI.
💪 Week 1: Foundation
Focus: strength basics + mobility
Squats
Split squats
Glute bridges
Core stability
Light tempo running
⚡ Week 2: Power + Deceleration
Focus: speed of movement
Box jumps
Lateral hops
Landing mechanics
Eccentric step downs
Moderate running intervals
🔥 Week 3: Agility + Conditioning
Focus: game-like movement
Change-of-direction drills
Shuttle runs
Acceleration mechanics
Hip + trunk stability
Higher intensity conditioning
🏃♀️ Week 4: Sport-Specific Prep
Focus: putting it all together
Small-sided movement drills
Cutting progressions
Sprint progressions
Plyometrics
Conditioning intervals
⚠️ The biggest mistake we see?
Athletes jumping straight into full practices and scrimmages without rebuilding strength and deceleration capacity first.
That’s when injuries happen.
If you want objective data on strength, hop testing, asymmetries, or a customized ramp-up plan, message us about:
• Return-to-sport testing
• Injury risk screening
• 1:1 performance training
• Custom spring prep plans
Strong athletes are durable athletes. Let’s prepare smart.
Final Thoughts
With the right ramp-up, athletes enter spring feeling:
✔ Fast
✔ Strong
✔ Confident
✔ Injury-resistant
Spring success starts in March.
