Pre Season Conditioning

Pre-Season Conditioning

Because of the high level of competition, it is important that students who plan to go out for a sport are physically prepared for the challenges of that sport. I strongly encourage participation in pre-season conditioning programs in the off-season. Athletes need to be strong, flexible, and cardiovascularly fit in order to meet the demands of sport participation. Being in good overall shape will also help you reduce the chance of injury in the first few weeks of the season. Please begin conditioning for athletics at least four weeks before the beginning of a season.   Reach out to your respective coaches for details on conditioning workouts.

During the first few weeks of any sports season, Athletes can alleviate the discomfort and soreness of the increased physical exertion of the sport by doing the following:

Stretch Often: This will help Athletes achieve his/her full potential and help prevent injury. I recommend that an athlete take a few moments to stretch in the morning, before practice, after practice, and again later in the evening before going to sleep. You should feel some muscle tension but the stretching should not be painful. Stretches should be done slowly and statically. DO NOT BOUNCE WHEN STRETCHING!

Eat Well: With the increased activity comes the increased need for calories to provide energy. Athletes should increase consumption of complex carbohydrates such as bread, pasta, fruits, and vegetables. Stay away from high fat and high salt foods. Protein is important, but is usually sufficient in the normal diet. Carbohydrate sources are much more beneficial for energy and growth.

Hydrate: Adequate fluid replacement is important to prevent fatigue, muscle cramping, excessive weight loss, and possible heat related problems. Athletes should drink 8-10 glasses of fluids each day, or ½ your body weight in ounces (i.e., if you weigh 160 pounds, drink at least 80 ounces during the day), no matter which sport they participate in. You should try to avoid carbonated and caffeinated beverages. Consume more water, milk, fruit juices, or sport drinks as they are better for your system than carbonated and caffeinated drinks. Caffeine is a diuretic and will dehydrate the body. At no time should athletes consume "Energy Drinks" or energy type products!!