Athlete Performance

A tournament schedule with 3-4 games in a day puts real demands on young athletes that a normal practice night doesn't.

General guidance

• Start hydrated before the first game, not during it - water intake the night before matters as much as the sideline cooler.
• Between games, favor easily digestible carbs (fruit, crackers, sandwiches) over heavy meals.
• Water over sports drinks for most youth games; sports drinks matter more in heat or multi-hour tournaments.

This is general guidance, not medical advice - follow your league's specific heat/hydration policy where one exists.

Static stretching before a game (holding a stretch still) has largely fallen out of favor - dynamic movement warms up the same muscles while keeping them ready to fire.

A general dynamic warmup sequence

• Light jog or shuffle to raise heart rate (2-3 min)
• Leg swings, walking lunges, high knees, butt kicks
• Sport-specific movement (throwing motion, cutting, sprint starts) at increasing intensity
• Save any static stretching for after the game, during cool-down

General guidance - adjust for age group and any player-specific medical guidance from a trainer or doctor.

Coming soon: position-specific game-awareness guides - the reads and decisions that separate a good rep from a great one, broken down by position and sport.

Each sport's own Locker Room page already links to our current Performance & Recovery resources - find yours from the All Sports directory.

What happens in the hour after a game affects how ready an athlete is for the next one - especially on multi-game tournament days.

General guidance

• Rehydrate and eat something within 30-60 minutes of finishing.
• Light movement (walk, easy stretch) rather than sitting still immediately after.
• Ice/heat and any injury-specific care should follow your athletic trainer or team medical staff's guidance, not general advice.

This is general guidance, not medical advice - any injury or persistent pain should go to a medical professional, not a recovery routine.

General safety awareness for practices and games - this is a starting point, not a substitute for your league's official safety policy or a medical professional.

Before the Season

• Confirm your league or facility has a written emergency action plan and that coaches know it.
• Make sure a stocked first aid kit is on hand at every practice and game, not just games.
• Know where the nearest emergency care is relative to your practice and game locations.

During Play

• Follow your league's and your state's concussion protocol exactly - when in doubt, sit the player out and get them evaluated.
• Take heat and hydration seriously in late-summer preseason - build in water breaks on a schedule, not just when asked.

For any specific injury or medical situation, follow your league's official protocol and consult a qualified medical professional.