As summer winds down and the school year approaches, many young athletes are gearing up to return to their school sports teams. Whether your child plays football, volleyball, cross country, or another sport, it’s important to help them prepare both physically and mentally for a safe and successful season. Here are some key tips for getting your child ready to return to school sports:
1. Start Conditioning Early
Avoid the risk of injury by gradually building up strength, endurance, and flexibility before the season starts. Encourage your child to engage in regular exercise, such as running, swimming, strength training, or sport-specific drills, at least 3-4 weeks before practices begin.
2. Schedule a Sports Physical
Most schools require a sports physical before athletes are cleared to play. Beyond checking the box, a physical can catch underlying health issues and ensure your child is ready for the physical demands of their sport.
3. Revisit Nutrition and Hydration Habits
Help your child get back into the habit of fueling their body properly. Focus on balanced meals with lean protein, whole grains, fruits, and vegetables. Remind them to stay hydrated throughout the day, especially during practice and games in warm weather.
4. Emphasize Proper Sleep
Sleep is crucial for recovery and performance. With early practices and long days, children and teens need 8–10 hours of sleep per night. Start adjusting bedtime routines a couple of weeks before school starts to make the transition easier.
5. Check Gear and Equipment
Make sure all equipment—shoes, pads, uniforms, water bottles, etc.—fits properly and is in good condition. Worn-out or ill-fitting gear can increase the risk of injury and hinder performance.
6. Re-establish a Routine
Help your child start settling into a school-year routine that includes time for schoolwork, practice, meals, rest, and social time. A predictable schedule can reduce stress and help your child balance academics and athletics.
7. Talk About Mental Readiness
Returning to sports can bring excitement but also nerves or pressure. Check in with your child about how they feel. Encourage open communication with coaches and emphasize that effort, teamwork, and fun matter more than winning.
8. Address Past Injuries
If your child experienced an injury last season, be sure they’ve fully recovered and have clearance from a healthcare provider. Consider a few sessions with a physical therapist to rebuild strength and confidence before they jump back in.
Final Thoughts
Returning to school sports is a great opportunity for kids to stay active, make friends, and develop valuable life skills. With the right preparation, your child can enjoy a safe and fulfilling season. As a parent, your support, encouragement, and planning go a long way in helping them thrive both on and off the field.
Need help preparing your young athlete for the season? Pritchette Physical Therapy offers injury prevention assessments, conditioning programs, and recovery support. Contact us today to learn more!