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Preparing high school athletes for the end of school year
Although it’s been 45 years since I graduated from Brewster High School, the challenges and opportunities I faced are still similar to a lot of today’s high school athletes. Yes, I had a J-O-B…in fact, besides working at our family car dealership, I also had 40 acres of young apple trees to tend to (my FFA project), and we raised Quarter Horses, which I showed and used for rodeo.
I actually graduated early and started attending Wenatchee Valley College as I prepared for my freshman year at Washington State University. In August of 1979, I competed in my fifth American Junior Quarter Horse Association World Championships in Tulsa, Okla.
It was my most successful event up to that time as I brought home belt buckles for showing the Reserve World Champion 3-year old Mare in Halter and a third place in Team Roping-Heeling. I also made the Top Ten in Breakaway Roping (6th) and was elected the 1st Vice-president of the AJQHA (the following year I was elected President).
So yes, just like most of today’s high school athletes, I had a lot going on academically and in the arena, but realized it was just one chapter in my life and not the end of my story.
The end of the school year is a crucial time for high school athletes. As they juggle the demands of academics and sports, maintaining focus and balance is key to finishing strong. This period is a test of their mental and physical endurance, requiring strategic preparation.
Here’s how high school athletes can stay on track and excel both in their sports and academics as they approach the finish line.
1. Prioritize Time Management
One of the biggest challenges for high school athletes is balancing time between sports, academics, and personal life. Creating a detailed schedule helps manage these commitments effectively. Encourage athletes to prioritize their tasks, allotting specific time blocks for studying, practice, and relaxation. Using planners or digital scheduling apps can help them stay organized and focused, reducing last-minute cramming or stress.
2. Maintain Consistent Training
As the school year winds down, it’s tempting for athletes to relax their training routines. However, maintaining consistent training is crucial for peak performance.
Athletes should focus on quality over quantity, with workouts tailored to their sport’s demands. Incorporating cross-training, strength, and conditioning can prevent burnout and improve overall fitness. Consistency helps athletes maintain momentum and prepares them for endof- season competitions.
3. Focus on Nutrition and Hydration
Proper nutrition and hydration are vital for high school athletes. As stress levels rise with exams and competitions, fueling the body with nutritious foods helps maintain energy and focus. Encourage athletes to eat balanced meals, incorporating lean proteins, complex carbohydrates, and plenty of fruits and vegetables. Staying hydrated is equally important, as dehydration can impair both physical and cognitive performance.
4. Develop Mental Resilience
Mental resilience is crucial for student-athletes facing the dual pressures of academics and sports. Techniques such as visualization, positive self-talk, and mindfulness can help athletes manage stress and stay focused.
Visualization involves imagining successful outcomes in sports and academics, fostering confidence and reducing anxiety. Positive self-talk reinforces belief in one’s abilities, while mindfulness practices like deep breathing can help athletes stay calm and centered under pressure.
5. Stay Focused on Goals
Setting clear, achievable goals helps athletes stay motivated during the challenging end-of-year period. Encourage athletes to set both short-term and long-term goals for their sports and academics. These goals should be specific, measurable, attainable, relevant, and time-bound (SMART). Regularly reviewing and adjusting these goals can help athletes stay focused and motivated, providing
(Note: Check out my YouTube video on goal setting at my ‘Beyond the Arena’ YT channel.)
6. Maintain a Healthy Sleep Routine
Adequate sleep is essential for peak performance in both sports and academics. However, high school athletes often sacrifice sleep to meet their commitments. Encourage athletes to maintain a consistent sleep schedule, aiming for 8-10 hours of sleep per night. Quality sleep enhances cognitive function, mood, and physical performance, helping athletes perform their best during crucial end-of-year events.
7. Seek Support and Communicate
High school athletes shouldn’t feel like they have to handle everything alone.
Encouraging open communication with coaches, teachers, and parents helps athletes address challenges and seek support when needed. Coaches can adjust training loads, teachers can offer academic guidance, and parents can provide emotional support. This network of support is crucial for helping athletes balance their commitments and thrive. By focusing on these strategies, high school athletes can prepare both mentally and physically for the challenges of the end of the school year. With effective time management, consistent training, proper nutrition, and strong support, they can finish strong and achieve success in both their sports and academics. If you have any questions with respect to this article or would like me to speak to your athletes, please contact me at [email protected]. Good luck!
MICHAEL MARTIN JR. IS A WORLD RECORD HOLDING POWERLIFTER AND AUTHOR OF “REAL QUESTIONS UNREAL RESULTS: Rants, Insights, and Lessons Learned from an Overeducated Underachiever, Chronic Procrastinator, Retired Military Veteran, Cowboy, and World Champion Powerlifter.”
