How to Get Fit for High School Sports

No matter what sport you choose to play, preseason conditioning is key to better performance and fewer injuries. Experts say that, on average, it takes about 2 weeks to get in shape for a recreational sport and 2 to 4 weeks to get in shape for a sport that you've never played before. Follow these steps, and you'll be ready to play your chosen sport in no time.

Instructions

Difficulty: Moderately Challenging

1. Get a physical. At the high school level, all teams require that you receive a physical examination before participating. Your doctor can make sure that you don't have any injuries or conditions you should know about.
2. Schedule time for exercise. You will want to exercise for 30 minutes at least 4 days a week and lift weights for 15 to 20 minutes on another 2 days. Add in some time for stretching. If you schedule these sessions in advance, you will quickly develop an exercise routine that will become an important part of your week.
   
3. Choose a conditioning activity. Would you prefer to walk, cycle, jog, or perform some other aerobic activity? You can also vary your activities; for example, you might want to jog 2 days a week and cycle on the other 2 days.
4. Develop a strength training program. You can do this on your own using 5-lb weights or water bottles, or you can use circuit training equipment if you have access to a gym. Information about strength training is available at a number of web sites. You can also ask your future coach for ideas on how to build strength for the sport you'll be doing. Remember, you should do practice strength training at least 2 days per week.

Tips & Warnings

• People who have a real desire to exercise are the ones who stick with a plan. Remember to keep your eye on the goal--to be the best you can be in your chosen sport.
• Have fun! Being part of a high school sports team will help you keep physically fit, teach you how to work with team members and give you a sense of school spirit. You'll also make friends and be part of a special community. Even if your team loses, you'll be a winner if you stick with it.
• Stretch your muscles before and after each exercise session. This will help prevent injuries.
• Easy does it! Don't let your enthusiasm take over and cause you to do too much too soon. You'll end up with overuse injuries that might keep you out of the game.