Coach's Corner: Three Expert Tips For Injury Prevention In Spring Sports | D1 Daily

Jeff Fish is D1 Training's Senior Director of Coaching. In the Coach's Corner, Jeff shares his insight gained from more than 30 years working in strength and conditioning.

As spring sports ramp up, so does the intensity of practices, games, and overall physical demands on athletes. Whether it’s baseball, soccer, lacrosse, tennis, track and field or another sport, this time of year often brings a sharp increase in workload — and with it, a higher risk of injury. The transition from off-season training to in-season competition is one of the most critical periods for staying healthy and performing at a high level.

Here are three essential strategies to help athletes stay durable and explosive throughout the spring season:

1. Neck and Upper Back Training

Many athletes overlook training their neck and upper back muscles, but these help to protect the head and shoulders during contact, falls, or sudden stops. A strong neck acts as a shock absorber, reducing risk for concussions, whiplash, or spinal injuries. Focus on the front, back, and sides with neck flexion and extension and lateral movements.

2. Practice Deceleration Training

While athletes train for speed and power, many don’t properly practice slowing down safely. Sudden stops and pivots are a leading cause of non-contact ligament tears, so it’s important to practice proper cutting and landing techniques to reduce force on muscles and ligaments. This includes building deceleration zones into sprint work — teaching athletes to brake with control in the steps immediately following the finish line rather than simply running through it. 

When introducing plyometric drills, prioritize landing mechanics early, both on two legs and single leg, before progressing to more complex movements. Incorporating stick landings across multiple planes — linear, lateral, diagonal, and rotational — trains the body to absorb and control force in the unpredictable directions athletes encounter in competition.

3. Gradually Increase Training Volume

While many athletes continue to train during the off-season, it’s important to manage the transition back into in-season workloads carefully. Early season “load spikes” dramatically increase injury risk, so increasing training volume by roughly 10% per week before the season begins allows the body to adapt safely. 

Special attention should be given to high-CNS (Central Nervous System) demand exercises — such as heavy strength work, sprinting, and explosive movements — where maintaining off-season volume into the season can accumulate fatigue quickly. A practical approach is to keep intensity high while reducing volume in those exercises by as much as 50%. Done correctly, this strategy not only protects athletes from breakdown, but can actually support continued strength gains during the season — one of the primary goals of any in-season program.

D1 Training is built for the Everyday Athlete—no matter your age or fitness level. Whether you’re looking for personalized coaching through personal training, the energy and accountability of a group fitness class, or a variety of high-impact fitness classes, our expert coaches are here to help you reach your goals. D1 also specializes in youth strength and conditioning, developing young athletes with age-appropriate programming that builds confidence, strength, and long-term success. Wherever you are in your fitness journey, D1 is the place to train.