How to decide what your body (and brain) really need after a long season.
The season's over. The adrenaline fades, the gear hits the laundry, and suddenly—you've got free time. Now comes the question every serious athlete faces:
Do I rest, or do I keep going?
The truth is, the right answer isn't the same for everyone. But there *is* a smart way to figure it out. Here's how to make the most of your post-season window—without burning out or falling behind.
First, Ask: Are You Physically Burned Out?
If you're dealing with:
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Nagging injuries
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Unusual fatigue
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Trouble sleeping
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Feeling sore even after light movement
That's your body's way of telling you it needs a real break. Not just a lighter practice—actual rest. Research backs this up: chronic overtraining without rest can lead to decreased performance, injury, and long-term exhaustion (Meeusen et al., 2013).
Take 1–2 weeks off entirely. Focus on sleep, recovery, and low-stress movement like walking, stretching, or gentle swimming.
Next, Ask: Are You Mentally Burned Out?
This one's just as important. Are you:
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Dreading the thought of volleyball?
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Irritable or anxious at the idea of training?
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Feeling like the sport has become a chore?
That's mental fatigue. It's normal after a high-stakes season or emotionally draining tournament. A 2022 study in *The Sport Psychologist* found that post-season mental fatigue is common in youth athletes—especially those who felt pressure from performance or parent expectations.
Take a mental break, too. Step back. Don't watch game film. Don't think about improvement. Let your brain recover. Passion needs room to breathe.
So... When Do You Get Back to Training?
Once your body and brain feel reset, ease back in with a 2–3 week off-season plan:
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Light skill work — Think reps, not results. Get a ball in your hands without pushing.
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Cross-training — Try something new. Yoga, hiking, or another sport to refresh your body.
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Mini-goals — Set one simple technical goal (e.g., "Improve my float serve") and build from there.
What If You Never Really Want to Stop?
Some athletes love to train year-round. That's okay—as long as it's sustainable. If you're training through the off-season:
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Mix high-intensity with low-intensity days
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Rotate skills to avoid overuse
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Keep at least one full rest day per week
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Listen to your mood, sleep, and soreness as cues to adjust
Taking a break doesn't mean you're falling behind. It means you're resetting for a stronger comeback.
So if you're asking yourself, "Should I rest or train?" Answer this instead: What will help me stay in love with this sport for the long haul?
Sometimes, the strongest move is pressing pause.