By T.J. Jumper
In a couple of our first ever posts we wrote about how to be highly successful. As a review, we talked about the characteristics of drive, commitment, dedication, and mindset X2 (growth mindset & champion’s mindset). We also talked about another layer to success being the implementation of the four “Musts” (physical, technical, tactical, and social/emotional). The characteristics of high success must be in place and at a high level at all times throughout the year. Whereas, the four “Musts” are always in place, but depending on the time of the season.
There are three general parts of the year according to someone involved in a sport. There is out-of-season, pre-season, and in-season. Each of those parts of the year places a different level of emphasis on the four “Musts”. Pre-season is about wrapping up out-of-season training and starting to feel good as you move into the season. The next blog will focus on the purpose of out-of-season training. This blog is going to focus on the purpose of in-season practice and how the four “Musts” are emphasized.
During the season, a high amount of focus goes to winning competitions. Although I am a very competitive person, I recommend that as a sports community we put more emphasis on skill development at least until the age of 12. Although deep down, I would like to say 14, I will give a little leniency to the idea that it is also good to start to learn how to compete and win/lose during those two years. The emphasis before 14 should be on developing skills, learning the sport, and having fun. The more skill development and understanding of the sport the greater chance of success later in the high school years and possibly in college.
Disclaimer: “What I am sharing is more of a general idea, each individual program and/or coach may run their programs differently, but the below is what has been experienced and seen more the majority of programs.”
Since the focus is on winning competitions there is more of an emphasis on the tactical portion of the four “Musts” and less on technical and physical gains. Tactical is understanding the game and the philosophy that an athlete or team will use during and throughout a game. When more energy and time goes towards tactical improvement the individual, technical, and physical is either maintained or in best case scenario improved a little. To make gains in those areas it has to be out of practice and usually on your own. On the physical side, more emphasis usually goes to recovery and staying healthy to compete. As the season progresses recovery is even more important because multiple competitions could result in an athlete being tired mentally, emotionally, and physically. Our central nervous system can become worn out with too many competitions, and this also leads athletes to being emotionally and mentally tired. If you want to compete at your best, find the balance between resting and competing. Find time away from sports, hang out with family and friends, and rest the body. The better your body rejuvenates the better performances athletes will have. Recovery is greatly underutilized in sports.
It is important during the season to have some down time. Usually a day or two a week is best. Athletes also need to have some form of an off season. It is important for multi-sport athletes to have some down time to recover physically and mentally/emotionally/socially. What worked for me was at least a week off. During my high school career, sometimes it was 2-3 days to a week. During my senior year with basketball and track, Coach Garcia and my parents ensured I would take off a week. For me, I have found that when I took a week off, I was able to rejuvenate and be ready to go instead of going into a new season tired. For athletes who only play one or two sports, it is highly recommended that they take a month to two months out of the year of down time. As club sports have almost moved year-around it is important that rest and recovery time is built in so kids don’t get burned out because they are tired mentally/emotionally and avoid injury from overused muscles.
Notice in the last sentence because I did not include socially. It seems that with all the technology, it is easier to be connected to friends. But as an educator, I also am very much aware that having technology on hand has resulted in even less sleep for athletes because they can message their friends at night, watch Tiktok, or even watch TV/movies. We have to ensure that our athletes are putting the technology down at night and getting at least eight hours of sleep.
There are multiple ways to recover. The easiest ways besides sleep, is proper nutrition, and to stay hydrated. Other areas for recovery can be read in the attached article on 8 habits for recovery by Recovery For Athletes. Jumper Athletics, myself, and other associates of Jumper Athletics are not attached to or are benefiting from the article provided. It is just an article that has clear and easy recovery habits that can be implemented. There is plenty of other information that is available through research and talking to experts.
Thank you for taking the time to read our blog post on the The Four “Musts” of In-Season Practice. Our next blog will be on Sunday, February 27 with a topic being the The Four “Musts” of Out-of-Season Practice.
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