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Getting Fit By Shaine Rogers, WAC Personal Trainer Parental supervision recommended T How to help your child get the most from high school sports • Offer positive reinforcement and emphasize sportsmanship: Sports help teens develop more than difference in your teen's performance. By helping your child develop a plan of action and a series of goals, you can make sure they get the most from their athletic experience. Here are a few things to consider: he fall sports season will begin before you know it, and now is the time for young athletes to begin preparing. Preseason training can make a huge physical skills and fitness. They are a way to make friends and have fun while improving self-esteem and teaching wear and tear is normal, the shake-it-off mentality can prove harmful if taken too far. • Know nutrition: Maintaining proper nutrition and hydration enhances athletic performance. Consider consulting with a nutritionist for your teen to ensure proper eating habits to maximize training and performance. Following the proper diet, including increased caloric intake, means more energy, strength and stamina—and better sleep. A proper balance of protein, carbohydrates and heart-healthy fats is essential for good performance and recovery. Avoid fast food, high sugar content and processed foods. Also, remind your teen to always have water and an electrolyte supplement on-hand. • Get enough rest: Rest and recovery play critical parts in every athlete's program. Proper rest will contribute to overall health and help maximize results. Teenagers should sleep from eight to 10 hours nightly. • Condition properly: The right kind of workout can contribute to better Shaine Rogers is a WAC Personal Trainer. Reach him at 206.622.7900, ext. 3711. High school athlete Max Whelan works out with WAC Trainer Mary Little. commitment. Be sure to remain positive and show support toward the sport your teen has chosen. Make sure they are having fun and enjoying the activity, especially when they seem overwhelmed or frustrated. Also, help them understand the importance of sportsmanship. Respectful players are better players. gear is the first step to preventing injuries. All equipment should fit properly and meet current safety standards. Make sure your teen understands the implications of ignoring injuries. Although a certain amount of physical • Prevent injuries: Being prepared and having the proper routine will include four to five days a week of resistance training with at least one day of complete rest and four to six days a week of moderate to intense aerobic activity. performance. Consider engaging a personal trainer to help your teen develop the best workout for their sport. Make sure they learn proper techniques and develop a balanced fitness program. Generally speaking, a good • Consider a sport-specific coach: Improving athletic technique could be a huge help for your child. Learning the right form and function for any activity is the best way to achieve performance goals. Whatever plan of action you and your teen choose, make sure you agree to it and stay committed to seeing it through. Sports can teach life lessons, and parental involvement can make a world of difference. JULY 2012 | Washington Athletic Club Magazine | 23 ANNA DE LA PAZ