As the school year begins, it is important to understand the necessity of staying consistent with strength training, sleep and diet for youth athletes. All three of these things will have your athlete feeling good and allow them to perform to the best of their abilities, whether it be in school, sport or their everyday life.
1. Sleep
With earlier mornings and late-night homework, sleep often takes a hit, however studies show that 8–10 hours of quality sleep is key for:
- Faster reaction times
- Improved memory and focus in school
- Better recovery and reduced injury risk
Help your athlete set a consistent bedtime and limit screen time before bed.
2. Meals and Snacks
Back-to-school means less control over when and what your athlete eats. That’s why prepping snacks and meals is essential to avoid energy crashes and poor recovery.
Easy Options:
- Peanut butter & banana sandwich
- Greek yogurt with fruit
- Hard-boiled eggs and granola bars
- Turkey and cheese wraps
Don’t forget hydration! Athletes should have a water bottle on them at all times.
3. Strength Training
A common mistake athletes often do is drop their strength training once life gets busier with school and sports. However, this is when it’s most important to maintain strength, mobility, and injury resilience. Read more about the importance of year round training here.
Even just 1–2 short strength sessions per week can help:
- Prevent overuse injuries
- Maintain power and speed
- Support muscle balance under the stress of repetitive sport movements
4. Support Their Mental Game
A packed schedule, pressure to perform their best in the classroom and on the field, and social stress can build up quickly. Helping your athlete check in with how they’re feeling, physically and emotionally, is key.
Let them know it’s okay to ask for a break, and remind them to take time for themselves.
Let’s make sure your athlete starts the school year strong and stays that way!
If you are interested in training with Alta, you can sign up for more information here!