Essential At Home Self Care Practices During Peak Training Seasons

At Home Self Care

Essential Self Care Practices During Peak Training Seasons

As parents of budding athletes and performers, navigating the rigorous demands of training seasons can be as challenging for you as it is for your children. It's crucial to maintain not only their physical well-being but also their mental and emotional health. Here are some straightforward, effective self-care practices that can be easily incorporated at home to help your young athlete thrive during these demanding periods.

1. Establish Regular Breathing Breaks

One of the simplest yet most powerful tools at our disposal is breathing. Encourage your child to take deliberate breathing breaks throughout the day. You can use a simple app on a smart device to set reminders for these breaks. A minute of focused, deep breathing can help reset the nervous system, reduce stress levels, and improve overall focus and performance.

2. Designate a Weekly Rest Day

Peak training does not mean non-stop activity. The importance of rest cannot be overstated—it allows for physical recovery and mental decompression. Choose a day in the week, like Sunday, to be a scheduled downtime day. On this day, avoid any training and instead focus on relaxing activities that your child enjoys. This could mean family board games, reading, or simply lounging around. It's about giving the body and mind a chance to rejuvenate.

3. Create a Pre-Sleep Routine

Sleep is a critical component of any athlete's regimen, especially during peak training times. Help your child establish a calming pre-sleep routine to improve their sleep quality. This might include turning off electronic devices an hour before bed, reading a book, or listening to soothing music. Ensuring your child gets adequate, quality sleep will support their physical recovery and cognitive functions.

4. Encourage Nutritional Balance

Physical exertion demands nutritional support. Make sure your child’s diet includes a balance of carbohydrates for energy, proteins for muscle repair, and fats for long-term fuel. Hydration is equally important, so keep those water bottles handy and encourage frequent sipping, not just during workouts but throughout the day.

5. Promote Emotional Expression

Training seasons can be emotionally taxing. Create an open environment at home where your child feels safe to express their feelings and frustrations. Whether it’s through conversation, journaling, or artistic activities like drawing or playing music, finding ways to vent and express emotions can prevent feelings from bottling up and leading to stress or burnout.

6. Physical Recovery Techniques

Introduce your child to simple recovery techniques that they can do at home. This might include stretching, foam rolling, or using a massage ball. These activities can help in loosening tight muscles, promoting blood flow, and enhancing overall mobility—key aspects that contribute to better performance and reduced injury risk.

7. Mindfulness and Visualization

Encourage your child to practice mindfulness and visualization techniques. Taking time to visualize successful execution of skills during quiet moments can enhance confidence and focus. Mindfulness, on the other hand, can help athletes remain present and grounded, particularly useful during competitions or high-pressure situations.

Integrating these self-care practices into your child’s routine during peak training seasons can make a significant difference in their overall well-being and performance. Each child is different, so it may take some experimenting to find what works best for your young athlete. The goal is to support their development into not just a skilled performer or athlete, but a well-rounded and healthy individual. By taking these steps, you’re setting a foundation that emphasizes the importance of both physical prowess and mental resilience.

Check out Self Care for Parents on those busy weekends!

We spend so much time and energy making sure our dancers are where they need to be, feeling good, looking right, and having a great time. But what I’m sure all of us can agree on is that too often we neglect how WE feel, how we look, and how we are able to enjoy these competition and convention weekends.  Today in our parent self care episode, we want to discuss ways to feel our best, so we have the capacity to give our best! Click here to listen!

Watch the full Beyond the StEPS Episode here!



Previous post
Next post

Leave a comment

Please note, comments must be approved before they are published