Survival guide: Your young athlete and two-a-day practices

Two-a-day practices can help young athletes get in shape faster, build their skills and bond as a team. But having multiple practices per day can also put more stress on them physically and mentally.

Troy Smurawa, M.D., Director of Sports Medicine at the Children's Health℠ Andrews Institute for Orthopaedics & Sports Medicine, shares tips to help your athlete survive two-a-days, get the most out of each workout, and promote safety and injury prevention.

Get enough rest

Getting the proper amount of sleep (8 to 10 hours) can help ensure young athletes get a good amount of rest and recovery between training sessions.

Eat nutritious foods

Eating nutritious meals is crucial for athletes so they can get the nutrients and energy they need to play their sport and recover after practice. Athletes should fuel their day with regularly scheduled meals that include:

• Whole grains and other complex carbohydrates (rice, wheat, sweet potatoes, whole wheat bread)

• Fruits (two to four servings per day)

• Vegetables (three to five servings per day)

• Lean proteins (chicken, turkey, tofu, means, fish, eggs)

• Healthy fats (nuts, olive oil and avocados)

Ramp up slowly

Preseason conditioning and off-season training can also help young athletes prepare their bodies for the physical demands of their sport and two-a-day practices. Preseason conditioning should include flexibility, strength and cardiovascular training.

It's also important for athletes to warm up before practice and cool down after practice to prevent injuries and keep them healthy.

Safety first

Following a few safety precautions can help your child thrive during two-a-day practices and succeed throughout their sports season. A few important safety practices include:

• Always using appropriate protective equipment (such as helmets for football and shin guards for soccer) during all practices and make sure that the gear fits properly.

• Using proper form for throwing, kicking, tackling and any other movements a sport requires.

• Knowing the signs and symptoms of concussions and seek immediate medical help if you suspect your child has a head injury.

Beat the heat

Heat and humidity can put additional stress on the body, so it's important to keep cool and hydrated. A few tips to beat the heat include:

1. Staying in the shade and out of direct sunlight as much as possible.

2. Drinking water at regular intervals throughout the day and during exercise.

3. Knowing the warning signs of dehydration and heat-related illness.

4. Watching urine color and volume to monitor hydration status. Urine should be clear, plentiful and frequent. Dark urine is a sign of dehydration.

Keep your athlete healthy

The Children's Health Andrews Institute for Orthopaedics & Sports Medicine helps your athlete stay strong no matter the season by providing convenient access to a full continuum of orthopedic and sports medicine care. Learn more about our programs and services.