For many young athletes, fall is more than a season – it’s a time to get back on the gridiron, soccer field, volleyball or tennis court, and cross-country or golf course. It’s time to get active, connect with friends and enjoy some competition. While things may still look a little different this fall, if we all work together, our youth can safely compete, and our families can safely cheer them on – in person.

Training starts now

Don’t wait to start training! Depending on your child’s choice of sport, begin a workout routine now that includes endurance training, cardio training, strength training and core strengthening.

Some sport-specific examples:

• Football – requires a lot of running, blocking and skill-specific training such as throwing and catching. A strength and cardio plan will best support athletes and allow them to respond quicker to ball movements. Practice throwing and catching a football with a friend, parent or teammate.
• Soccer – is heavy in endurance and cardio training because of the amount of running required, but sport-specific skill development is also important. Practice “juggling” a soccer ball alone or kicking a soccer ball around with a friend.
• Volleyball – requires quick bursts of movement to respond to ball placement, as well as skills training to accurately volley between teammates. Practice passing and spiking the ball with a teammate.
• Tennis – requires endurance and the ability to quickly respond to ball movements. Core and strength training can help but are less important. Play “wall ball” alone or practice full court with a friend.
• Golf training – largely skill-building to hit the ball as far and as accurately as possible, but endurance and knowledge-building (to choose the right club for each shot) also play a role. Putting practice can turn an average player into an elite player. Discover new challenges by playing different courses.
• Cross country is obviously running heavy, so young athletes need lots of endurance and cardio training. Core strengthening exercises (like planks or yoga) can also help.

Endurance and cardio training

Six weeks before your child’s sports season, we recommend all youth athletes begin endurance training, which includes running. If your child’s coach or athletic trainer recommends adding strength training to your child’s pre-season workout routine, you can modify the above to continue running every other day and alternate with strength training. How long your child should practice strength training will depend on their physical condition, sport and specific recommendations.

Strength training

Strength training is more than lifting on weight machines in the school or public gym. With COVID-19 restrictions, you have to be a bit more creative when it comes to strength training.

Many fall sports do not require heavy lifting – except perhaps football. Smaller weights – such as 5 lbs., 10 lbs., and 20 lbs. – are often effective at building strength for sports where agility is important (e.g., soccer, volleyball, cross-country).

Skills training

In addition to endurance, cardio and weight training, most young athletes also benefit from skills training to ramp-up specific skills used in their sport that have been dormant in recent months. Depending on your child’s sport, they can practice throwing, catching, kicking, hitting, passing, swinging and more. Try different courses, practice with different friends and build skills with each new turn.

Remember to have fun!

While there’s a lot for young athletes to remember this season, encourage them to focus on what they CAN do, rather than what they can’t. Injuries and pain can definitely put a damper on your youth’s back-to-sports routine; by encouraging them to prepare early, you can help them enjoy their sport even more!

Do you have a child getting ready to start fall sports, but experiencing pain? The good news is that we have PT’s who specialize in pediatric PT and we are an affiliate of the Sports Medicine Division of Boston Children’s Hospital. Visit our website here to learn how we can help or easily book your appointment online now!