In these uncertain times of COVID-19, youth athletes have been forced to go from their usual schedules of schooling and practicing their sport of choice to being locked inside behind a computer and no after school training. Parents are now trying to juggle working from home and ensuring their children still receive their education while keeping them safe from the outside world. However, it is of utmost importance to not only ensure they continue with their academic commitments, but also with their athletic commitments. This time can be used to sharpen skills off the field that will make them better athletes when they eventually return.
The following are tips to help athletes during quarantine:
Keep them moving inside
When kids are inside most of the day, a sedentary lifestyle becomes a problem. Research has shown that just 30 minutes of any type of movement per day can help mitigate the effects of sitting most of the day. Therefore have them do chores around the house, yoga or stretching to work on flexibility (something a lot of athletes need to work on), or a body weight training circuit to work on general fitness.
Work on mental skills
Between practices, games, and workouts, it is normally rare for coaches to have the chance to focus on mental skills with athletes. Use this as a chance to practice visualization of various drills and skills relevant to their sport. If possible, have them watch old footage of games so they can critique and determine what they could have done better and what they need to work on. Visualization has been proven to be a very useful tool in improving an athlete’s skill level, and in developing mental strategy. You can also use this time to introduce meditation practices that may be helpful with game time anxiety and stress.
Work on a healthy diet
This is one of the most important aspects of becoming a high level athlete. With spare time on their hands, have your young athlete look up healthy recipes online that they would like to try or even help prepare. It is important to limit the amount of snacking on junk food due to boredom as this will lead to over eating and weight gain which results in a decrease in performance. If they like to snack, make sure there are healthy snacks (i.e. fruits and vegetables) in the house for them to have.
Maintain a schedule
Just as they did prior to the pandemic, make sure that athletes maintain a schedule as much as possible. Have them wake up and do school work and in the afternoon have them complete a workout just as they would have if they were still in school. When permitted, have them go for a run or complete any of the activities suggested earlier in this article. Additionally, it is important that they go to bed at a reasonable hour, as sleep is very important to overall health. Young athletes in general are not getting enough sleep due to packed schedules, therefore, this is a great time for them to catch up on sleep.
While many find themselves in tough circumstances, there are still many ways to care for your athlete’s physical and mental wellness, and there are even some new opportunities to take advantage of during these less structured times. It is as easy as going online and searching for videos to work on yoga (flexibility), mobility, strength, and even sport-specific skill building that can be done at home with minimal equipment. Do not allow this time away from their usual scheduled training take away from the hard work they have already put into their sport.
Aaron Armstrong, MPE, ATC
Athletic Trainer
Elite Sports Medicine Clinic at the Sports, Spine and Rehabilitation Centre
esmbahamas@gmail.com
Aaron Armstrong holds a Bachelor of Science degree from Temple University in Philadelphia, PA in Athletic Training and has been a Board Certified Athletic Trainer since 2012. He also earned a Master of Physical Education degree in Athletic Administration from Idaho State University in Pocatello, ID.
Our certified sports medicine team can help prevent and treat injuries to keep you performing at your best.
Our professional sports health care team at Elite Sports Medicine are US board certified health care professionals. We offer the highest level of sports injury care in the Bahamas for youth athletes, professional athletes and even the weekend warriors.