Preseason Prep
Every August we see the same thing happen.
High School athletes show up to camp excited for the season, only to spend the first week battling cramps, sore muscles, lingering injuries, or feeling completely wiped out.
The truth is, two-a-days don't create problems, they expose them.
If you're heading into preseason training, here are the five things you should prioritize before the whistle blows.
1. Start Hydrating Before Camp Starts
If you're waiting until the first day of practice to drink more water, you're already behind.
Hydration isn't something you fix during practice. It starts days before camp begins.
Dehydration doesn't just increase your risk of heat illness, it also affects your endurance, concentration, reaction time, and muscle function.
A few simple habits go a long way:
Drink water consistently throughout the day.
Include electrolytes if you're sweating heavily.
Don't judge hydration based only on thirst. By the time you're thirsty, you're already playing catch-up.
Showing up hydrated is one of the easiest ways to perform better on day one.
2. Fuel Your Body Like an Athlete
Summer training burns a tremendous amount of energy.
Trying to survive two practices a day on energy drinks, chips, and one protein shake isn't going to cut it.
Think of your nutrition in three parts:
Protein helps repair muscle after practice.
Carbohydrates are your body's primary fuel source during high-intensity exercise.
Healthy fats support hormones, recovery, and overall health.
If you're constantly feeling sluggish during practice, your body may simply be under-fueled.
The athletes who recover the fastest are usually the ones eating enough, not necessarily the ones taking the most supplements.
3. Stop Ignoring Last Season's Injury
"We'll just see how it feels."
It's one of the most expensive sentences an athlete can say.
That shoulder that still hurts when you bench.
The ankle that rolls every few weeks.
The hamstring that "always feels tight."
Those problems are not magically going to disappear once camp starts.
In fact, practicing twice a day usually makes them worse.
The weeks before camp are your opportunity to address lingering injuries while your workload is still manageable. Waiting until the middle of the season often means you're trying to recover while continuing to practice and play every week.
If something has been bothering you all summer, don't assume it will simply go away.
4. Build Your Conditioning Before Coaches Do
One of the biggest mistakes athletes make is assuming practice will get them into game-ready shape.
It will, eventually.
But the first two weeks can be miserable if that's your plan.
Start preparing beforehand.
That doesn't mean running endless miles. Sprint work, change-of-direction drills, shuttle runs, and position-specific conditioning better prepare your body for what camp actually demands.
The better your conditioning, the better your technique holds up late in practice, and that's often when injuries happen.
5. Prioritize Sleep Like It's Part of Practice
Recovery doesn't happen during practice.
It happens afterward.
Sleep is when your body repairs muscle tissue, restores energy, supports hormone production, and helps your brain process everything you're learning during camp.
Skipping sleep to play video games, stay on your phone, or hang out with friends may seem harmless, but it catches up quickly when you're practicing twice a day.
Aim for 8–10 hours of sleep each night if possible.
The athletes who consistently recover the best usually aren't doing anything flashy, they're simply sleeping enough.
The Bottom Line
Talent matters.
Work ethic matters.
But entering training camp prepared matters just as much.
Before two-a-days begin, focus on the things you can control:
Stay hydrated.
Eat enough quality food.
Address lingering injuries now—not halfway through the season.
Build football-specific conditioning.
Make sleep a priority.
Doing these five things won't guarantee a perfect season, but they'll give your body the best chance to stay healthy and perform at its highest level when camp begins.