Hello readers! My name is Madison Cockrell & I am a Doctor of Physical Therapy here at Inspire Physical Therapy and former collegiate tennis player at BIOLA University. As a 4 year collegiate athlete, I had my fair share of injuries especially with the transition from high school to college sports due to the increased sports demands. With this in mind, I wanted to reach out to all incoming and returning athletes to provide a tips I wish I knew for successful injury-free seasons!
1. Prioritize your Health
This is crucial in off-season and during season. Off- season is the perfect time to rehab lingering injuries from season before arriving on campus. Commit to injury prevention through consistent mobility work, strength training, and warm up/cool down routines. Make sure to fuel your body with well balanced, nutrient dense foods that support performance and recovery. Prioritizing sleep (7-9 hours a night) is another tool essential for muscle recovery, mental focus, and overall health.
1. Establish a Routine
a. With college, there becomes more freedom with how you spend your time. With that being said, time management is SO important. As a collegiate athlete it is essential to establish a good routine to help you balance trainings, academics, recovery and social lives to help reach your full potential on and off the court. Google calendar and planners saved me during school! They are a great way to schedule days around workouts, classes, study times, etc. to help you stay organized and limit stress, especially when the season gets hectic.
2. Become Mentally Tough
a. The pressures of performing at the collegiate level are real and can be overwhelming at times. Becoming mentally tough in the off-season can help with the transition to playing at a higher level so that you are able to manage expectations, stay focused, and adjust to the pace of college sports. One book that was really helpful for me is called 10-minute toughness (linked below). This helps athletes learn mental skills like visualization, goal setting, and emotional regulation. For further resources please consult a sports psychologist or talk with your coach. b. 10-Minute Toughness: The Mental Training Program for Winning Before the Game Begins: Selk, Jason: 8601400843246: Amazon.com: Books
3. Make Measurable Goals
a. Freshman year can feel overwhelming with all the new adjustments to college life. Making goals were very helpful for me to provide structure, motivation, and purpose.
b. Tips for goal setting:
i. Identify short term (ex: improving 40yd dash time, rehabbing injury) and long term goals (ex: stay injury free all season, win nationals)
ii. Use the SMART method (Specific, Measurable, Achievable, Relevant, Time-bound) to define and track progress.
iii. Discuss goals with coaches, teammates, trainers to stay accountable. Placing reminders on phone or in room is also a helpful reminder.
iv. Revisit and adjust as needed—growth comes from reflection and adaptation.
The best collegiate athletes aren’t just the strongest or fastest—they’re the most prepared. As a physical therapist, my goal is to empower college athletes not just to stay injury-free, but to perform at their best with confidence and clarity. If you’re an incoming freshman, college athlete or know someone who is, start laying the foundation now. Your future self and your team will thank you later.
