Stretching is an important aspect to becoming an ELITE athlete. Stretching before and after a workout/practice has been seen to offer many positive qualities to an athletes athletic abilities. Here are a few stretches that are recommended to begin a before/after stretching routine for games, practices, and workouts.

Before:

1. Begin with static (Standing still) stretches in order to activate your muscle. Do each stretch for about 10-15 seconds at a time for about 2 sets per leg per stretch.

- Toe touch

- Knee to chest

- Forward lunge

- Side lunge

2. Dynamic stretching. This is stretching while moving in an "Athletic" way. Use this in order to perform general athletic movements and slowly move into sports specific movements.

- High knees

- Butt kickers

- Lay ups (Jump as high as you can)

- High knee karaoke

- Quick karaoke

- Sprints (50%, 75%, 100%)

3. Finish practice with self myofascial release. Ensure that the muscle that is being statically stretched/foam rolled is completely relaxed and directly on top of the foam roller or method of release.

- Start from bottom of feet

- End with upper back

- Make sure to involve your arms and forearms (And even hands!)

One of the major components of athletic progress and injury prevention is a proper strength program. Although this may not include necessarily utilizing a gym at a young age, there are still body weight and band-resistant workouts that can be done at home and before/during practice. Here is a sample strength workout for an athlete trying to train his full body in one workout.
1. Static and dynamic stretching (Remember to stretch both upper and lower body. Use the stretching sample above if needed).
2. Slow 5 minute walk/jog to begin proper blood flow and muscle activation
3. Goblet (Body) squats 3x12
4. Weighted (Body) lunge 3x12 each leg
5. Machine (Band) pull downs 3x8
6. Dumbbell (Band) bench 4x8
7. Pull ups 5x6
8. Push ups 3x to failure
9. 2 x 1 minute plank
10. 2 x 1 minute 6 inch hold

A common cause of athlete injury is a lack of proper muscular and cardiac endurance. This is where the importance of conditioning comes in. While many people see and utilize conditioning as a source of punishment, conditioning should be something done both in practice and on ones own. It is important to remember that conditioning comes in many shapes and sizes.

1. Anaerobic conditioning

- This is a short burst (Sprint) for about 5-10 seconds. It not only prepares the body for use of anaerobic glycolysis during games and parasympathetic episodes, but it also trains the fast twitch (Type 2) muscles. Think of a 40 yard dash or a sprint from home plate to first when integrating this into your workout.

2. Aerobic conditioning

- This is a longer jog/sprint that usually lasts for about 1 minute to an hour. This type of conditioning not only assists in the cardiovascular and pulmonary strength/endurance, but it also helps train slow twitch (Type 1) muscles. Thinks of sports such as cross country or marathons when considering implementing this into your workouts.

3. HIIT/Crossfit workouts

- These workouts focus on the muscular/pulmonary endurance aspect of fast and slow twitch muscles all in one workout. While still implementing weights and strength resistance, HIIT/Crossfit integrates intervals of fast pace and explosive conditioning in order to train both muscle types (1 and 2) at the same time. This type of workout is great for athletes who are wanting to become faster but also need a boost in strength at a high level.

It is commonly said that "An athletes success begins in the kitchen". Now this doesnt mean an athlete can eat well and not be physically active and still perform at a high level. But it does show that part of becoming an ELITE athlete includes integrating a clean and efficient diet into your training before, during, and after your sport season. It is important to understand the 3 types of macromolecules and how they are used for energy in the body.

1. Proteins

- These are the most commonly understood macromolecule in sports due to its "Popularity" in sports bars, sports drink, and protein shakes. While it is very important to the growth of muscle and motor function neurologically, it is important to know that it is important to regulate when and how much protein is obtained in a certain amount of time.

- Good sources of "Clean" protein are eggs, whey protein, chicken, lean meat, peanut butter, and fish.

2. Carbohydrates

- While it is known that pasta is a good "Carb loading meal" it is important to understand the reasoning behind consuming complex vs simple carbohydrates. The main simple carbohydrates (Simple sugars) include glucose (Sugar), fructose (Corn syrup), and lactose (Dairy). These are easily broken down and used for energy for both the body and the brain. Too much of these (Especially glucose) may cause physiological problems such as diabetes type 2 and hyperglycemia, whereas a lack of these simple sugars may lead to problems such as low energy and low focus during times of stress.

- The common complex carbohydrates are foods such as starch, oats, rice, pasta, potato, and vegetables. These help slow down digestion in order to prolong the use of the energy needed to perform. While it is not recommended to consume complex carbohydrates immediately prior to a game or practice, it is commonly seen to improve sleep and suppress hunger the night before or several hours before competition.

3. Fats

- It is important to know the different types of fats. The two major categories are saturated and unsaturated. Saturated fats are foods such as meat fat, butter, and cheese and are commonly known as "Bad fats". These when consume in high contents may lead to high cholesterol and an increase in fat storage. Unsaturated fats are foods such as olive oil, fatty fish, peanut butter, avocados, and nuts which are commonly known as "Good fats". These when consumed in moderation have been seen to lower blood cholesterol content and fat storage.

It is important to remember that an athletes progress is only as good as his whole health and wellness. If an athletes diet does not match his goal, the pursuit of becoming an ELITE athlete is hindered.

While many athletes do a good job at practicing and playing their sport, many struggle at preparing for their sport. This is what we call a "Routine". Whether if it is eating the same meal before a game or holding your bat the same way every at bat, it is important to create a way to allow your mind and nervous system to relax and reset in order to prepare for the next task. While it is up to each athlete to create his own "Routine", it also is important for coaches and parents to assist in the maintenance of that series of actions. Setting of short term goals and routines has been seen to help athletes who struggle with things such as anxiety, depression, ADHD, and difficulty focusing at all ages and levels.