Hey athletes! Whether you’re gearing up for football, soccer, volleyball, or cross country, preseason training is your launchpad to a strong, injury-free season. At SpeOrtho Sports Medicine, we know how crucial this time is—not just for performance, but for long-term health. So before you hit the field, court, or track, check out these expert-backed tips to train smart and stay safe.
🩺 Meet Dr. Feltham: Championing Athletes from the National Stage to Local Fields
Dr. Feltham isn’t just a sports medicine specialist—he’s a former National Team Physician for the U.S. Soccer Federation, where he cared for elite athletes competing at the highest level. Now, he brings that same expertise and passion to high school athletes in Fort Mill, Rock Hill, and Clover.
Whether you’re chasing a college scholarship or just trying to make varsity, Dr. Feltham is dedicated to helping you train smarter, recover faster, and play your best—all season long.
🏋️♂️ 1. Build a Strong Foundation
Preseason is not just about getting faster—it’s about getting stronger and more resilient.
- Focus on functional strength: Exercises like squats, lunges, planks, and push-ups build core stability and joint support.
- Don’t skip mobility: Stretching and foam rolling improve flexibility and reduce injury risk.
- Train movement patterns: Practice proper form in jumping, landing, and cutting to protect knees and ankles.
🕒 2. Ramp Up Gradually
Going from zero to 100 too fast is a recipe for strains and sprains.
- Follow the 10% rule: Increase intensity or volume by no more than 10% per week.
- Mix it up: Alternate hard days with recovery days to avoid burnout.
- Listen to your body: Soreness is normal—sharp pain is not.
🥗 3. Fuel Like a Pro
Your body is a machine. Don’t run it on junk.
- Hydrate constantly: Water is your best friend—especially in the summer heat.
- Eat smart: Lean proteins, whole grains, fruits, and veggies help muscles recover and grow.
- Snack wisely: Pre- and post-workout snacks like bananas, yogurt, or trail mix keep energy levels stable.
😴 4. Recovery Is Training Too
Sleep and rest aren’t optional—they’re essential.
• Aim for 8–10 hours of sleep: Your body repairs itself while you snooze.
• Use active recovery: Light jogging, swimming, or yoga can help flush out soreness.
• Don’t ignore small injuries: Early treatment prevents bigger problems later.
🧠 5. Train Your Mind
Mental toughness is just as important as physical strength.
• Set goals: Whether it’s making varsity or improving your mile time, clear goals keep you focused.
• Visualize success: Picture yourself executing plays or crossing the finish line.
• Stay positive: Confidence grows with consistency—celebrate small wins!
🩺 SpeOrtho’s Got Your Back
At SpeOrtho, we specialize in sports injury prevention, performance optimization, and recovery for athletes just like you. With Dr. Feltham’s national-level experience and deep commitment to our local schools, you’re in expert hands.
📍 Serving Fort Mill and the York County Communities