🎄EPISODE 61: Holiday Training Checklist - One Thing Every Athlete Should Do

Dr. Ja'nae Brown
1 day ago
3 min read

By Dr. Ja’nae Brown, DPT w/Dr. Bay Jacques & Dr. Silverton Nguyen

Physical Therapy San Pedro

The holidays are here — and so is that inevitable break in your routine.

Whether you’re a high school athlete wrapping up playoffs, a college athlete heading home, a pro using the off-season to recharge, or a weekend warrior balancing family life with fitness, this time of year can be tricky.

Some athletes think, “I need a break — I’ll start back strong in January.”Others double down and go too hard, trying to “make up for lost time.”

At Physical Therapy San Pedro, we see both ends of that spectrum every year. Our sports PT team — myself (Dr. Ja’nae), Dr. Bay Jacques, and Dr. Silverton Nguyen — want to share with you what we’d tell every athlete before the holidays to help you stay strong, healthy, and ready to perform when the season starts again.

Here’s what we want you to know 👇

1️⃣ Keep Training — Even a Little Goes a Long Way

You don’t have to train like you’re in season — but you do have to move.

The biggest mistake athletes make over the holidays is losing all structure. You might think, “I’ll take a full two weeks off,” but when you come back, your body feels off — slower, tighter, and more prone to injury.

Momentum matters.

Even minimal, structured movement keeps your body primed. Mobility and ab work are great, but they’re not enough to maintain performance readiness.

Try this:

Strength train twice a week with focused lifts.
Add quick conditioning sessions — 20 minutes goes a long way.
Mix in sport-specific drills like light ball work or agility ladders.

If you’re traveling, modify — bodyweight circuits, resistance bands, or short hotel-room mobility sessions. What matters most is consistency, not perfection.

“Stopping completely can put you at risk for injury when you return. Keep the wheels turning — even slowly.”

2️⃣ Don’t Skip Recovery — It’s Training Too

Recovery isn’t a luxury — it’s part of performance.

During the holidays, your body is already under new stressors: travel, less sleep, different foods, maybe more late nights. Those things matter. They affect your energy, coordination, and injury risk.

Intentional recovery looks like:

Foam rolling and mobility work to offset travel stiffness
Staying hydrated, especially when flying or in dry climates
Protecting your sleep schedule like you protect your workouts

And let’s clear one thing up:

“Recovery doesn’t mean being lazy — it means preparing your body for the next load.”

If you can’t train one day, double down on recovery. Stretch, roll, walk, breathe — you’ll come back fresher and stronger.

3️⃣ Small Wins Keep You Strong and Confident

This time of year is all about mindset.

Many athletes fall into “all or nothing” thinking — either they’re training full-time or not at all. But that’s not how high performers stay sharp.

Small wins = big results.

10–15 minutes of movement counts.
Two short lifts in a week counts.
Eating well and hydrating counts.

If you’re home visiting family and can’t get your full training in — that’s fine. Stay consistent in small ways.

“Those little wins keep your body ready and your mind confident.”

Consistency beats intensity, every time.

🏁 Final Thoughts from the PTSP Team

If we could leave every athlete with one reminder before the holidays, it would be this:

Dr. Ja’nae: “Keep training — momentum over perfection.”
Dr. Bay: “Recover like it matters.”
Dr. Silverton: “Small wins are big progress.”

No matter your level — student-athlete, pro, or weekend competitor — your body thrives on consistency. The holidays don’t have to be a setback. Move with purpose, recover fully, and stay connected to what makes you an athlete.

📣 Ready to Move Well ⇔ Perform Well?

If you’re in the San Pedro or Los Angeles area, book a Pre-Holiday Performance Check-In or Mobility Tune-Up at Physical Therapy San Pedro.

We’ll help you move better, recover smarter, and stay ready for whatever your sport demands.

If you’re not local, we also offer Telehealth sessions and new online programs for ankle and knee pain — perfect for athletes who want to keep progressing from anywhere.

🎧 Listen to this full conversation on Episode 61 of the PTSP Podcast, available on YouTube, Spotify, and Apple Podcasts.