In-Season Strength
How Much Is Enough for Female Athletes?
Female athletes lose more strength in season than they gain — especially during basketball, hockey, and indoor track. This leads to fatigue, overuse injuries, and performance plateaus.
The good news? In-season strength doesn’t need to be complicated.
❄️ Why Strength Drops In-Season
High practice volume
Travel and school demands
Less gym time
Recovery decreases
More games with less rest
Most athletes lose 10–15% of strength by mid-season if they’re not training.
❄️ How Much Strength Work Is “Enough”?
2 sessions per week, even 20–25 minutes each, are enough to maintain strength.
Sessions should focus on:
1. Lower body strength
Squats, split squats, RDL variations
2. Single-leg control
Step downs, single-leg press, hops
3. Hip stability
Banded abduction, lateral work
4. Power + landing mechanics
Low-volume plyometrics
5. Core + trunk stiffness
Anti-rotation, anti-extension work
❄️ The Formula We Use at KINISI
Each session looks like this:
✔ strength compound exercise
✔ single-leg exercises
✔ posterior chain exercises
✔ hip/core stability exercises
✔ explosive movement
Fast, efficient, and effective.
❄️ Takeaway
In-season strength keeps athletes:
✔ Faster
✔ Stronger
✔ More resilient
✔ More confident
✔ Less injury-prone
This is the foundation for long-term athletic success.
