Strong Starts & Smart Habits: Spring Training Tips for Young Athletes

Spring Sports Are Here!

How Young Athletes Can Stay Fueled, Hydrated & Ready to Perform

This one is for our kids and families!! As our Velocity Kids track season is officially underway, I’m so excited to see these young athletes back out on the track working hard, setting goals, and having fun.

With spring sports kicking off for many kids—track, soccer, baseball, and more—this season brings not only fresh energy but also new demands on their bodies.

With busy school days and after-school practices, young athletes need a little extra attention when it comes to fueling, hydration, and recovery. A few small habits can make a big difference in how they feel and perform throughout the season.

Here are some key tips to help them stay strong, energized, and injury-free:

1. Fuel Up Between School and Practice

Lunch might be hours before practice starts. That mid-afternoon window is critical for energy.

Encourage your athlete to eat a small, carb-rich snack about 60–90 minutes before practice. This doesn’t have to be fancy—just something that tops off their tank.

Good options:

A banana and peanut butter
A granola bar and a piece of fruit
Trail mix
Pretzels and string cheese
A turkey sandwich half

The goal here is to provide quick, digestible energy—not a heavy meal that’ll sit in their stomach.

2. Hydrate Before They're Thirsty

Hydration isn't just about chugging water during practice—it’s about staying consistently hydrated throughout the day.

Teach your athlete to sip water all day long, especially if they have an afternoon practice coming up. By the time they feel thirsty, they may already be behind.

Hydration tips:

Start the day with a glass of water at breakfast
Bring a reusable water bottle to school and aim to refill it at least once
Sip water during practice—not just at the end
If they’re sweating a lot, consider adding electrolytes (especially in warmer weather)

3. Don’t Skimp on Sleep

Athletes do their best recovering and growing while they sleep. With a full school day and afternoon practices, their bodies are working hard.

Most young athletes need 9–10 hours of sleep per night. That’s not always easy with homework, social activities, and early wake-ups—but prioritize it when possible.

If evenings are hectic, help them build a calming nighttime routine (even 30 minutes of downtime can make a difference).

4. Dinner = Recovery Fuel

Dinner should be a solid, well-rounded meal with carbs, protein, and healthy fats to help their body recover and prep for tomorrow.

Think:

Grilled chicken, rice, and veggies
Pasta with ground turkey and salad
Tacos with beans, avocado, and cheese
Stir fry with tofu or shrimp

Avoid skipping dinner just because they had a snack before practice—they still need a full meal to repair muscles and restore energy stores.

5. Don’t Ignore the "Little" Things

What else matters for a great season?

Proper footwear. Make sure they’re wearing sport-specific, well-fitting shoes (no last-year hand-me-downs if they’ve outgrown them!).
Rest days. The body needs time off to grow and avoid burnout. Don’t be afraid of a full rest day each week.
Mobility and stretching. A few minutes of stretching or foam rolling after practice goes a long way for recovery and injury prevention.
Communication. Encourage them to speak up if something feels off—pain, fatigue, or stress are worth paying attention to.

Spring Sports = Growth Season

Spring is an exciting time for young athletes. It’s not just about wins and goals—it’s about learning how to take care of their bodies, show up consistently, and enjoy the process of getting stronger.

If your athlete is starting to feel some aches or pains, don’t wait—reach out! Catching and addressing those little things early can help prevent them from becoming bigger issues down the road. I'm here to help keep your athlete healthy, confident, and having fun all season long.

Here’s to a strong, healthy season ahead!