By: Abe Hurtado, CSCS, Fit Trainer
We know the off-season is important, but as the parent of a youth athlete, it can be difficult to know where to start. How can a youth athlete improve their game AND recover properly from their previous season? Use this guide as a resource to help your youth athlete understand all their options!
The off-season is crucial for athletes to improve their skills, gain strength and agility, and rest to better prepare for the next season. Off-season improvement is heavily influenced by how committed an athlete is to their own active recovery and skill improvement.
How can I help my youth athlete achieve their off-season goals?
Have open and honest discussions with your athletes’ coach or trainer.
Remember, for the youth athlete, their off-season success depends on the help and buy-in from parents, family, and their care team – like athletic trainers, strength trainers, and physical therapists. They are still learning and growing developmentally, so it helps to sit down and talk with your youth athletes’ team about what targets for this time would be best. This could mean many things, such as enrolling in a performance training camp, training on their own, working on their nutrition with an expert, getting proper rest, or working with a skills coach. Without structured planning and guidance, your youth athlete is more likely to be “kids playing in the field” instead of achieving their goals.
Have a “temperature check” conversation with your athlete
Being curious and compassionate about your athlete’s mental and physical state is the first step. Regular season can take a lot out of the youth athlete, and they need ample time to rest and recover to prepare for another successful season. Be sure to have intentional and open conversations about where they are, as sometimes, physically, they may seem ready to train, but emotionally or mentally, they could be burnt out or struggling. A quick check-in to gauge passion for the sport can be helpful in taking your athlete’s emotional temperature. Sometimes, the most successful off-season is taking time off to recharge!
If off-season camps are not an option for the athlete to attend, what can they do to improve?
Repetition, repetition, repetition!
For soccer specifically, any opportunity to have a ball at their feet and to use their feet as much as possible is going to benefit their development. This can be applied to other sports, such as a football player throwing and catching as much as possible, or a basketball working on free throws.
Utilize Free Resources Online
Athletes can take advantage of free resources like YouTube to watch game film of the professional athletes they look up to and really find inspiration and knowledge from their idols’ gameplay. They can practice the skills they want to improve by repeating each trick until they master it, then move on to the next one. For a soccer player specifically, since they are likely running or moving, they are getting better with the ball on their feet and learning different skills they can incorporate into their game.
Play with siblings or friends locally
Get out in your community and play! Using “teammates” like siblings really helps to motivate youth athletes to get out and practice and can really ignite their competitive spirit. If they do not have siblings willing to help, even meeting up with friends at a local park to practice and play can be beneficial. This simulated play helps get reps in while teaching the athlete how to react dynamically to an opponent.
What can my youth athlete do to optimize recovery during the off-season?
Proper diet and nutrition: Since soccer is a dynamic sport with aerobic and anaerobic energy systems involved, intentional recovery is crucial. Focusing on proper nutrient intake will allow the youth athlete to fuel their body so they can perform and recover simultaneously.
Sufficient fluid intake: Water intake is huge! The Arizona and Texas heat can be unforgiving on athletes’ bodies. Water intake recommendations can vary based on weight and level of activity, so refer to your medical provider for more information. Find the recommended amount of water intake for young athletes: Healthy Hydration for Young Athletes
Check out “Effects of Dehydration on Athletic Performance” on the Spooner Blog.
Rest! States with nice weather year-round typically do not have a very long off-season because outside circumstances do not prevent athletes from playing. But regardless of how long the off-season is, it is recommended to rest fully for at least two weeks. Ensure this is true rest, as the athletes have worked very hard during their season, and their bodies need the time to rest to prevent injury and overexertion.
Although the off-season is typically viewed as a time to train, athletes can get creative in how they achieve their off-season goals. As a parent, it can be difficult to navigate youth sports and how to best help your athlete. Know you are not alone and have a great support team of trainers and physical therapists at Spooner who are ready to help your athlete elevate their game in a safe and effective way!
Contact Abe at Spooner North Mesa, or find a Spooner FIT trainer at one of our locations across the valley.
Request a free movement screen from a Spooner physical therapist at a clinic near you!