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As summer arrives, athletes face unique challenges and opportunities that can influence their performance throughout the upcoming fall season. While the warmer weather and longer days provide an ideal environment for training and recovery, they also demand tailored approaches to ensure athletes stay healthy, motivated, and prepared. Here’s how coaches, trainers, and support staff can effectively support athletes during these months and set them up for success in the fall.
1. Prioritize Hydration and Nutrition
Heat and humidity can significantly increase the risk of dehydration and heat-related illnesses. Educate athletes on the importance of proper hydration, emphasizing water intake before, during, and after training sessions. Incorporate electrolyte-rich drinks to replenish minerals lost through sweat. Additionally, focus on balanced nutrition that fuels energy, supports recovery, and maintains immune health—think colorful fruits and vegetables, lean proteins, and whole grains.
2. Implement Safe and Effective Training Protocols
Summer training should be adjusted to prevent heat exhaustion and injury. Schedule workouts during cooler parts of the day, such as early mornings or late evenings. Encourage athletes to listen to their bodies and take regular breaks. Incorporate low-impact activities like swimming or cycling to diversify training and reduce joint stress. Utilize indoor facilities or shaded areas when necessary, and consider cross-training to maintain fitness levels while minimizing burnout.
3. Emphasize Rest and Recovery
Rest is vital during the summer to allow the body to recover from intense training and adapt to physical demands. Encourage athletes to prioritize quality sleep, which is essential for muscle repair, cognitive function, and overall well-being. Integrate active recovery techniques, such as stretching, foam rolling, and light activity, to promote circulation and reduce soreness.
4. Foster Mental Resilience and Motivation
Summer can be a time of distraction, but maintaining a positive mental attitude is crucial. Support athletes’ mental health by promoting goal-setting, visualization, and mindfulness practices. Keep communication open to address concerns or burnout. Recognize achievements, no matter how small, to boost confidence and motivation for the upcoming season.
5. Prepare for Fall Competitions
Use the summer months to focus on skill development, tactical understanding, and team cohesion. Incorporate periodized training plans that gradually increase intensity to ensure peak performance in the fall. Conduct fitness assessments to identify areas for improvement and tailor training accordingly. Additionally, consider hosting summer camps or clinics to build camaraderie and maintain engagement.
6. Monitor Health and Wellness
Regular health check-ins can identify early signs of heat illness, overtraining, or other health issues. Encourage athletes to report symptoms such as dizziness, cramping, or fatigue promptly. Implement injury prevention strategies, including proper warm-up routines and strength training exercises targeting vulnerable areas.
Supporting athletes during the summer months requires a balanced approach that emphasizes safety, recovery, and skill enhancement. By adopting positive, proactive strategies, coaches and support staff can help athletes stay motivated and prepared, ensuring they hit the ground running when fall arrives. The summer is not just a downtime; it’s an opportunity to build resilience, refine skills, and lay the groundwork for a successful season ahead.
Date: 03.09.2021
How big and strong is too big and strong? When it slows you down.
We look at strength as it pertains to athletic performance. Relative strength is the main measure of success – force output and velocity of that force expressed over time and distance. The stronger and faster someone is, the more athletic potential they have.
Most think of strength in terms of absolute strength, or the “world’s strongest humans” – this is a limited perspective. Just because someone is big and strong doesn’t mean they’re the most athletic version of themselves they could be. When an athlete is the most optimal bodyweight for their frame and the strongest, fastest and healthiest, they are maximizing their athletic potential and speed. Strength should compliment speed and vice versa.
The best way to train to increase the strength to bodyweight ratio and velocity of movement is low reps and high force output. High force can be attained by moving heavy or light weight through the desired range of motion with maximal intent. Maximal intent is the concept that leads to training explosive.
Low rep ranges of 1-6 reps per set are the most advantageous because they typically can be completed in under 10-12 seconds. 10-12 seconds is about as long as the body has to put out maximal force without losing output levels. Most athletes begin to feel a burning sensation around 5-6 reps. The optimal range for training to increase relative strength is 1-4 reps. Within this range athletes can lift heavy or light to build strength and speed. During the course of a training cycle, athletes will maintain their body weight given their eating at balanced caloric intake levels.
For young athletes ages 12-16, we want to have higher rep sets which will help develop their muscular hypertrophy, coordination and endurance. This builds a foundation for future explosive training.
