Tips for Getting Back Into Your Sports Routine
Get Back Into a Consistent Schedule
One of the biggest adjustments after summer is simply having structure again.
Start moving bedtimes, wake-up times, meals, and activity back toward a school-year routine before schedules become completely packed. Consistent sleep is especially important for young athletes because recovery doesn’t end when practice does.
The American Academy of Sleep Medicine recommends 9–12 hours of sleep for children ages 6–12 and 8–10 hours for teenagers ages 13–18.
Build Back Gradually
After time away, it’s tempting to jump straight into intense practices and workouts. But more isn’t always better.
Give the body time to readjust to running, jumping, serving, swinging, and other repetitive movements. Start with shorter sessions and fundamental skills, then gradually increase intensity.
This is especially important for athletes heading into volleyball, tennis, soccer, basketball, or other fall and winter seasons after a less structured summer.
Don't Forget the Basics
Hydration, nutrition, stretching, and recovery aren’t the exciting parts of sports—but they make a difference.
Encourage athletes to carry a water bottle, eat regular balanced meals, warm up before activity, and give their bodies time to recover. These habits are valuable for competitive athletes, recreational players, and active adults alike.
Set One or Two Goals
A new season doesn’t need a long list of expectations.
Maybe the goal is improving a volleyball serve, becoming quicker on the tennis court, making a school team, or simply getting active twice a week.
Specific, achievable goals give athletes something positive to work toward and make progress easier to recognize.
Find a Routine You Actually Enjoy
Consistency is much easier when you enjoy what you’re doing.
For some athletes, that’s competitive team play. For others, it might be a recreational league, weekly clinic, tennis lesson, pickleball session, or open gym. Younger athletes may benefit from trying multiple sports before deciding what they enjoy most.
The best sports routine isn’t necessarily the busiest one—it’s one you can realistically maintain.
As summer winds down and schedules begin to fill up again, remember that getting back into a routine doesn’t have to happen overnight. Start small, stay consistent, and find activities that keep you or your athlete excited to stay active. A new season is a fresh opportunity to set goals, build healthy habits, and get back to doing what you love.
