Staying in shape is important for an athlete at any level. High school athletes, however, may have different intentions when it comes to sports. Some may simply participate for the love of a sport or being a part of a team, while others may participate to work on skills for other sports or because of their great athletic skills.
It is important for high school athletes to stay in shape during the off season for several reasons, whether it is to keep skills sharp and strong or to prevent injuries.
Watch and Adjust An Athlete's Diet During the Off Season
When an athlete is in season, it is important that they eat healthy, balanced diets in order to have energy to participate in sports, as well as to maintain and build healthy muscle tissue. When an athlete is not in season, however, it is still important to watch what an athlete eats instead of just watching television.
If an athlete is in a sports season, he or she should be consuming around 2,200 calories a day and 3,000 calories a day for students who are participating in high endurance or intense sports that require more energy and nourishment, according to College Sports Scholarships. These calories should come from foods high in protein, carbohydrates, and healthy fats, not from junk food, fast food, or other sources such as regular consumption of sugary drinks or snacks.
During the off season, however, an athlete may need to reduce the number of calories he or she is consuming if the athlete is not as active in the off season as when a sport is in season. Consuming the same number of calories during the off season while not exercising and training can lead to weight gain, which can have an impact on an athlete's performance.
Keep Stretching Muscles Daily to Prevent Muscle Injuries
During sports seasons, athletes should be stretching at the beginning and end of every practice to keep muscles loose and limber. Stretching is just as important during the off season, especially if an athlete is not using all of the muscles required for his or her sport every day during the off season.
When muscles are not used regularly, they tend to become tense and stiff. Stretching, even during the off season, helps muscles to stay loose and move easier, even when doing day-to-day activities. Keeping muscles loose helps to prevent injuries early in the season since they are more agile and flexible if an athlete falls, over extends a muscle, or suffers an injury from a repeated activity.
Continue to Train and Exercise During the Off Season to Stay Ready for Sports
Student athletes need to continue to exercise and condition all year long, not just when they are in season.
"A lot of youth don’t think they need to get in shape,” says James Chesnutt, MD, a sports medicine specialist at Oregon Health & Sciences University told WebMD. “They are couch potatoes right up to the first day of practice.”
A lack of activity during the off season is not good for an athlete's muscles, nor does it help them to start the season on a competitive level. Muscles lose tone and strength when they are not used regularly, and suddenly getting back into an active mode without proper conditioning can cause soreness, injuries, and can also cost an athlete time rebuilding lost strength and endurance that could be spent preparing themselves for competition.
Chesnutt, who is also a coach as well as a sports medicine specialist, recommends starting a conditioning and training workout at least six weeks prior to the start of the season. Workouts should consist of both cardio and strength training, because an athlete's heart needs to be in shape as well as muscles in order for an athlete's body to work at its best levels when competing.
Following the end of a sports season, it is reasonable to reduce the intensity of his workouts for a little while to allow muscles to repair themselves. Athletes, however, should not resign to the couch for the entire off season; with the increasing competitiveness of high school sports, athletes who are looking to play at the college level or earn athletic scholarships must go into their athletic season prepared and ready to compete and continue to maintain their levels of fitness, endurance, and skill throughout the end of their season.
Student athletes may compete in their chosen sport for a variety of reasons, but with the increase in the competitive nature of high school sports, athletes looking for scholarships and collegiate playing opportunities need to stand out. Regardless of the reasons an athlete has for playing their sport, staying in shape all year round not only has its health benefits, but also helps athletes perform better and stay healthy throughout the season.
Sources
- "Keep In Shape During The Off Season" College Sports Scholarships
- "Proper Nutrition to Boost Athletic Performance" College Sports Scholarships
- "Training and Stayin in Shape During High School Sports Season" by Matt McMillen, WebMD, copyright 2005-2011
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Ashley Anderson - Ashley is an Ohio-based writer and editor with specializations in higher education, writing, and social activism.
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