Off-season priorities for athletes to enhance sports performance

In today's world of sports, it seems like taking even the shortest break after the season ends could be the equivalent of taking ten steps back for athletes- even at the youth level. But if you want to focus on long-term sports performance development and enhancement, taking that break could pay off when the competitive season starts up again.

While everyone might appear to be "getting ahead" at tune-up camps, here's what elite athletes actually need most: a recovery plan.

The off-season is a perfect time to improve sports performance for high school athletes before the regular season kicks back up. Here are four elements for young athletes to prioritize when it comes to recovery this off season:

1. Address those nagging injuries:
   With few breaks betwen practices and games during the season, overuse injuries tend to get pushed down the list of import things to address. Instead of continuing to play through discomfort with the risk of worsening the injury, use the off-season to rest and see a professional about how to rehab and get reason for the regular season.
   A proper strength training and mobility routine should also be considered throughout the off-season, with adjustments made when an athlete returns to play. By building nad maintaining strength, athletes can help to reduce their risk of suffering an injury in the first place, but also allow them to recover faster when it does happen.
   

2. Get some sleep:
   Student-athletes love their energy drinks. But the only thing that can really improve your sports performance when it comes to having the energy to compete should not be 200mg of caffeine, especially for young athletes. If as an athlete you feel the only way to get through a game or practice is by chugging a can of 'energy'- it's time to evaluate your lifestyle and that usually comes down to the amount of sleep you're getting.
   Enter: The off-season and a little more flexibility and time to focus on yourself.
   Getting eight quality hours of sleep can help lower the risk of injury as well as help improve the mental wellbeing of athletes, especially high school athletes who feel the only way to juggle practices, training, and school work is by sacrificing their rest. Start a nighttime routine that helps you unwind and gives you space to detach from distractions, or consuming thoughts about your primary sport.
   

3. Tune into nutrition habits:
   During long, competitive seasons with road trips and limited time between school and practices, convenience often trumps nutrition. Use the time off from your sport to learn better ways to be prepared with the proper amount of protein, carbs, and fats to fuel your workouts or practices and what food to make sure you have access to- especially for breakfast (which most high school athletes will skip.)
   

4. Take a break, but stay active:
   Off-seasons are for mental wellbeing as much as they are about physical wellness, which is why taking a break from your primary sport while still staying active is a helpful tool to improve performance.
   Play pickup basketball with some friends for fun at the park, ride your bike, rollerblade at the local rink.
   It's important to stay active, but it's just as important to take a break from the sport that was just played for nine months straight. Changing things up and having fun in a different avenue can be the mental break needed before competition starts again.

Take advantage of time away from the game by prioritizing these key elements to a better season, and you'll find them easier to stick to once the season begins again.

Kristin Tullo is a certified strength and conditioning and sports psychology coach that has been working with athletes for ten years. Using her background in Social Work and former athletic career, she now helps athletes maximize their athletic potential through mental and physical strength.

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