Teen Athletes: Getting Ready for In-Season Competition

Teen Athletes: Getting Ready For In-Season Competition

Getting ready for your first season of competitive sport is a big deal. You want to get as much out of it as possible so you don’t have any regrets later on. So here are some tips to make sure you’re not wasting time or money on something that won’t pay off!

1) Don’t try too hard!

Try to enjoy yourself and just go with the flow. If you really need to work hard, then do it but don’t overdo it.

2) Don’t worry about getting injured!

Just play through it. A few bumps and bruises will come with the territory.

3) Have fun!

Go out there and have fun! There’s nothing like competing against other people in the same sport!

4) Get a coach/mentor if you can.

They’ll give you advice and help you along the way.

5) Be patient!

Your body needs time to adjust to the intensity of competition. You might feel tired at times, but don’t let it affect your performance.

Teen Athletes: Getting Ready for In-Season Competition - Picture

6) Practice makes perfect!

It’s easy to get discouraged when things aren’t going well in practice, but keep working hard and eventually they’ll turn around.

7) Stay positive!

A positive attitude is important. It’ll keep you going even when things look grim.

8) Stay humble!

Don’t get too full of yourself when you start doing well. There’s always room for improvement!

9) Stay healthy!

No one is at their best when they’re under the weather. Get lots of rest, drink plenty of fluids, and eat well.

10) Have fun out there! Enjoy every second you spend on the field or court!

Teen Athletes: Getting Ready for In-Season Competition - Picture

I hope these tips help you get ready for the season. Good luck, and most of all… HAVE FUN!

What Is Your Day Before Game Workout?

The human body is a complex and fascinating machine. It can do things that no one would have ever imagined just a few hundred years ago. Even in this modern era, new discoveries are still being made about how the human body works. In recent years, sports scientists have come to understand a lot more about how athletes prepare their bodies for competition. It is important that you learn how to prepare your body so that it works at peak efficiency during game time. In this blog post, we will go through a basic day before game workout. We will explore different types of exercises that can be beneficial to the athlete. Learn what they are so that you may use them in the future!

Upper Body Weights

Weights have been a staple of weight rooms all across the world for decades. They are simple in design and can be used by anyone looking to build up their muscles. As an athlete, it is important to keep your muscles strong so that they do not get tired during competition. Upper body weights can help you in this regard.

What you will need:

Barbell with weights


Spotter (optional)


Warm up for 5-10 minutes to prevent injury+build up stamina. Lift the barbell and grab it with both hands. Start with light weights when you are first getting started. Do 3 sets of 10 reps per arm.

If you are feeling bold, do another 3 sets until you feel your arms fatigue. Always remember to lift with your knees and back straight to prevent injury.

Lower Body Weights

Teen Athletes: Getting Ready for In-Season Competition - Picture

Just like upper body weights, lower body weights also help keep your muscles strong so that they do not fatigue as quickly. This is especially important for sports like basketball where you are on your feet all the time.

What you will need:

Barbell with weights

Squat rack



Warm up for 5-10 minutes to prevent injury+build up stamina. Put the barbell on your shoulders and lift it off the squat rack. Stand with your legs shoulder width apart and toes pointing forward. Slowly sit in the squat rack until your legs make a 90 degree angle.

Press back up slowly and repeat for 3 sets of 15.

Cool down for 5-10 minutes to prevent injury and pain.

When you are done, remember to cool down for 5-10 minutes and stretch all of your muscles. Also, make sure you drink water to prevent muscle soreness and dehydration!

Water is very important to the human body. It keeps our cells functioning properly and helps prevent dehydration which can lead to death. As an athlete, you sweat a lot during competition which causes dehydration. It is important to keep yourself hydrated before the big game so that you do not get dehydrated and faint.

When doing these stretches, hold each one for about 10-30 seconds.

Teen Athletes: Getting Ready for In-Season Competition - | Gym Fit Workout

1) Neck – Take your hand and put it on your chin.

Slowly move your head forward and backward. Then, move your head to the left and right.

2) Shoulders – Lift your arm up and back as far as you can.

Hold it there for about 10 seconds, then repeat for the other arm.

3) Elbows – Bending your arms, move your arm in a circle clockwise, then counterclockwise.

4) Wrists – Move your wrists in circles as well.

5) Hands – Make a fist and rotate your wrist in a clockwise direction.

Then rotate it in a counterclockwise direction.

Stretching is important to prevent injury and let your muscles relax after a long day of physical activity. Before you play your next game, remember to do these stretches!

What is exercise and why do we do it?

Exercise is activity that improves the strength, stamina or physical fitness of the body. It includes activities like running and swimming.

Why do people do it?

To stay healthy and prevent diseases of course! Some people also do it for fun.

What are some examples of exercises?

There are many different types of exercises for different parts of your body. Some examples are push-ups for your arms and sit-ups for your waist, but these are not considered aerobic exercises and are not the focus of this section.

What is an aerobic exercise?

These types of exercises focus on improving the body’s ability to use oxygen. They usually involve sustained movement of the large muscle groups in the lungs and legs (such as running or cycling). They can help improve breathing capacity and stamina as well as burning off excess calories.

Sources & references used in this article:

Year-round conditioning for basketball by WJ Stone, PM Steingard – Clinics in sports medicine, 1993 – Elsevier

Physique Sports Contest Recommendations: Macronutrient Intake by G Levy – sd-physiques.com

Tapering practices of elite CrossFit athletes by HJ Pritchard, JW Keogh… – International Journal of …, 2020 – journals.sagepub.com

YOUTH HOCKEY (Part 1). by GS Anderson – researchgate.net

Strength training for young athletes by WJ Kraemer, SJ Fleck – 2005 – books.google.com

Conditioning and training of the competitive athlete by I Hirata JR – The Journal of sports medicine, 1972 – journals.sagepub.com