Stay Hydrated: Make sure you are drinking fluids with electrolytes in it ALL day. Gatorade, water, NUUN hydration tablets w/ water. Before practice, during practice, after practice, during the day, with meals, and at night. Equal to 1 gallon of water per day. 120 oz. 

  Eat to fuel your body and recover:Before practice, within 1 hour after practice. Protein and carbohydrates. Examples of good protein/carbohydrates for fuel before practice (peanut butter bagel, banana, eggs). Same as after practice: eggs, sausage, peanut butter, waffles/bagel.

Be proactive with stretching to avoid nagging injuries: Do warm-up drills with the team properly. Stretch after practice and on your own at night and anytime you feel still. If you have a minor injury: ie: shin splints, strained muscles, tell the coaches so we can recommend proper treatment and seeing our trainer on staff. 

Have the proper shoes and clothing:Get fitted for proper shoes if you do not have them. This is a big factor in avoiding injury. Fleet Feet has a great staff and will fit you in the proper footwear for your unique gate if you need them. Wear proper running shorts/shirts that are cool, lightweight, and breathable to avoid chaffing and overheating. 

​ Please try and be on time to get the most out of the summer sessions.