Hi sporty parents! It's Amy Whoa Disco Wellness, and today I want to talk about how to improve your children's athletic performance. As a personal trainer to young ones and a wellness expert, I know how important it is to keep kids active and healthy. Also, these tips can be applied to YOUR life as well; proper rest, nutrition, and movement are great habits to exemplify!
I recently coached a young athlete who had broken her foot at the beginning of Covid. Luckily, I was her Mom’s personal trainer at the time, so she hired me to help her 8-year-old via Zoom. The highlights of those sessions included: creative ways to get her heart rate up without using the feet, using games and supportive equipment to keep it fun, and MUSIC! By the end of our sessions, her spirits were up and she was successfully on her road to recovery.
Now I want to share some important tips for YOU to keep in mind for your little athlete (and remember, these are helpful things for you to practice in your own way too 😉).
TIP #1: Make Sure They Rest and Re-set
First and foremost, it's crucial to make sure your children are getting enough sleep. Studies have shown that lack of sleep can impair performance, and this is especially true for young athletes. So, make sure your kids are getting the recommended 8-10 hours of sleep each night.
Taking time to rest and recover between workouts is also important. This can include stretching, foam rolling, or even just taking a day off to relax.
TIP #2: Focus on Balanced Nutrition and Hydration
Another important factor is nutrition. What your children eat can have a big impact on their athletic performance. Make sure they are getting a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates. And don't forget to hydrate! Drinking enough water is key to staying energized and performing at their best.
TIP #3: Explore Different Types of Movement
In addition to sleep and a healthy diet, it's important to encourage your children to get plenty of exercise. This may seem obvious, but it's important to make sure they're doing the right kind of exercise. Aerobic exercise, such as running or cycling, is great for building endurance, while strength training can help build muscle and improve overall strength. Plyometric exercises, such as jumping and bounding, are also great for improving explosive power.
Of course, safety is always a top priority when it comes to athletics. Make sure your children have the right equipment and protective gear, and that they are properly trained on how to use it.
TIP #4: Have Fun!
Finally, it's important to support your children and encourage them to have fun. A positive attitude and a love for the game can go a long way in improving athletic performance. So, cheer them on, celebrate their successes, and help them learn from their failures. Take it a step further and play WITH them to share the experience!
Where to Start
Know Yourself makes it fun and easy to educate your kids about their bodies, and the importance it plays in successful sporting! You can pick up any Know Yourself book and find endless lessons and activities to get moving together with your young athletes. I recommendThe Muscular System Adventure Book and one of our latest creations The Respiratory System Know Your Body Book with Dr. Vanessa.
In summary, improving your children's athletic performance involves a holistic approach that includes proper sleep, nutrition, exercise, safety, and a positive attitude. By focusing on these key areas, you can help your kids become healthy, happy, and successful athletes…and, these are great tips for parents to practice too. Talk about a powerful way to inspire your young athletes, through being an example yourself!
Know Yourself. It makes you better at everything.
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Join us as we stretch our knowledge on the muscular system! Travel to 1850s Paris and meet Jules Leotard, a famous acrobatic performer, as we strengthen our understanding of the anatomy behind the muscular system.