Staying in shape over the summer provides a foundation for high school athletes, enhancing their physical capabilities, mental preparedness, and overall performance when they return to competitive sports in the fall.
(Phil Roeder/Flickr Creative Commons)What’s different about the summer is that schedules can be less demanding. “We have a little bit more breathing room,” Matt Fehrmann, the athletics director at Metea Valley High School in Aurora, Illinois, told Talula Hayes, Rayma Miller, Jordan Hill, and Luisa Bernardino for the school’s student news site. “We want everybody to have some time off.”
Balancing training with adequate rest and relaxation is crucial for maintaining a student-athlete’s overall well-being and performance. It ensures they stay healthy, motivated, and ready to excel in their sports during the competitive season. By incorporating planned rest days, listening to their bodies, and engaging in varied activities, athletes can effectively maintain this balance.
The American Academy of Pediatrics underscores the significance of rest and recovery for young athletes. According to their guidelines, rest is vital to prevent overuse injuries and burnout. They recommend rest periods from specific sports for at least one to two days per week and two to three months per year. High-performing athletes know that downtime is not a hindrance but a crucial part of training.
In addition, the National Athletic Trainers’ Association provides guidelines on periodization, which includes scheduled rest periods to optimize performance and prevent injuries. They emphasize that rest and recovery are integral parts of an athlete’s training regimen.
Research published in the Journal of Sports Sciences has also shown that proper rest and recovery are essential for the physiological and psychological well-being of athletes. Adequate recovery helps in muscle repair, glycogen replenishment, and mental relaxation.
Athletes can also maintain a healthy balance of rest and training during the summer by introducing variety in their workouts. “I’m always on the run, always doing something active,” the report quoted one multi-sport athlete as saying. “So no matter what I’m doing, no matter what the sport is, I’m always preparing myself for the football season.” This emphasis on variety in the school’s report just might inspire and motivate other student-athletes to try new activities and keep their training fresh.
Finally, incorporating fun and varied physical activities — hiking, biking, or playing other sports — to maintain fitness without the monotony of regular training routines can increase a student-athlete’s mental preparedness.
“You’re committing to it, so if it affects your other things, you already made the commitment,” the story quoted one girls’ cross-country athlete as saying. The summer break allows runners to set personal goals and work towards achieving them, boosting confidence and mental resilience. “Being organized and having a schedule is really good,” she said.
