Preseason Preparation: Fuelling Little Athletes for Success

Proper hydration, nutrition, rhythm, adapting equipment and clothing, warm-up, and core strength are all critical factors in preparing young athletes for the transition from winter to summer sports. Here’s a guide on each of these aspects to help your little athletes perform at their best and stay healthy.

1. Hydration:

Importance of Hydration: Staying well-hydrated is crucial for young athletes. Dehydration can lead to reduced performance, fatigue, and potentially heat-related illnesses.

• Hydration Plan: Encourage athletes to start hydrating well before practice or competition. Consume fluids with electrolytes for intense activities.

  • Red Flags of Dehydration: Educate athletes on the signs of dehydration, such as dark urine, dizziness, and dry mouth. If they experience any of these symptoms, it’s better to rehydrate than ignore these red flags.

2. Sleep:

One of the most important components of preparing young athletes for the switch from winter to summer sports is getting enough sleep, which is sometimes disregarded.

• Consistent sleep: It’s not just about getting the recommended number of hours of sleep, it’s also about keeping things consistent so your athletes’ internal clocks are not disrupted.

• The body’s natural performance booster is a good night’s sleep.

3. Nutrition & RED-S (Relative Energy Deficiency in Sport):

Balanced Diet: Emphasize the importance of a balanced diet. Good nutrition is like fuel for a car, there is a need to have enough so that the tank doesn’t run dry, otherwise it will have to get energy elsewhere.

• Energy Balance: Encourage athletes to have enough calories to match the energy they expend during training and competition. It is important to eat before and after activity to refill energy reserves.

4. Adjusting Rhythm:

Gradual Exposure: Emphasise the importance of gradually exposing themselves to athletics as the season comes to a start. Rushing into training sessions with too much intensity can lead to overuse injuries.

• Structured Training: Have a good training plan with structure that gradually increases intensity along with duration to allow for adaptations to activities and avoid overtraining.

  • Listen to Their Bodies: If they feel like they’re experiencing persistent pain or discomfort with training, then it’s best to consult with a health professional (physiotherapist).

5. Adapting Equipment and Clothing:

Being aware of Gear. Ensuring proper Fit: Kids grow, so it’s important to recheck the fit of last season’s gear and replacing any poorly fitting equipment. It’s important to prevent discomfort and injuries from equipment that doesn’t fit your athlete anymore.

6. Warm-up and Cooldown:

Warm-up Routine: Teach athletes the value of a structured warm-up routine. This includes dynamic and static stretches. It prepares their bodies for the physical requirements of physical activity.

Cooldown Protocol: A cooldown is just as important as a warm-up. Cooldown protocols help prevent muscle soreness and stiffness. Static stretching and gentle movements are effective.

7. Core Strength and Overall Stability:

Core Training: It’s important that the body is strong and stable enough to assist in performance. By having good core strength, it can also assist in stability and balance.

Do you have questions about preseason preparation? Do you or your child/young athlete need help to prepare for the next season?

Call ☎️ 9873 2770

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