Your Ultimate Guide to Getting Back in the Sports Routine

The alarm clock’s ringing, backpacks are packed, and that familiar excitement (mixed with a hint of dread) is in the air—school’s back in session! But wait, there’s more: sports season is calling your name too. Whether you’re a seasoned athlete returning to your favorite sport or a newcomer ready to try something new, getting back into the athletic groove requires more than just showing up with your game face on.

Don’t worry—we’ve got your playbook for success right here.

Why Sports + School = Winning Combination

Before we dive into the nitty-gritty, let’s talk about why juggling sports and academics isn’t just possible—it’s actually amazing for you. Student-athletes consistently show better time management skills, higher self-confidence, and stronger social connections. Plus, that post-practice endorphin rush? It’s like a natural study aid that helps you tackle homework with renewed energy.

Pre-Season Prep: Setting Yourself Up for Success

Start Moving Again (Your Body Will Thank You)

If your summer involved more Netflix than actual nets, don’t panic! Your body just needs a gentle reminder of what it can do. Start with:

• Week 1-2: Light jogging, basic stretching, and bodyweight exercises
• Week 3-4: Sport-specific movements and skill practice
• Week 5+: Full training intensity

Pro tip: Your muscles have memory, but they also have amnesia. Be patient with yourself as everything comes back together.

Gear Check and Goal Setting

Time for the fun part—getting your gear game strong! Make sure you have:

• Proper footwear (seriously, your feet are your foundation)
• Required protective equipment
• Weather-appropriate training clothes
• A positive attitude (this one’s free but priceless)

While you’re at it, set some goals that excite you. Maybe it’s improving your personal best, making varsity, or simply having fun with teammates. Write them down somewhere you’ll see them daily.

The Master Schedule: Balancing Books and Balls

Here’s where the magic happens—creating a schedule that actually works for your real life.

The Time-Block Method

Morning (6:00-8:00 AM)

• Quick breakfast and mental prep
• Review practice schedule and homework priorities

School Hours (8:00 AM-3:30 PM)

• Use free periods for homework (future you will be grateful)
• Stay hydrated and fuel properly throughout the day

Practice Time (3:30-6:00 PM)

• Give 100% focus to your sport
• Use travel time for mental preparation or light studying

Evening (6:00-10:00 PM)

• Dinner and family time
• Homework and study sessions
• Wind-down routine for quality sleep

The Sunday Planning Power Hour

Spend one hour every Sunday mapping out your week:

• Check practice schedules and game times
• Identify busy days and plan accordingly
• Prep meals and organize gear
• Schedule study sessions around practice times

Smart Strategies for Student-Athletes

The 15-Minute Rule

Always carry work that can be done in 15-minute chunks. Bus ride to an away game? Perfect time for flashcards. Waiting for practice to start? Review notes on your phone.

Communication is Key

Talk to your teachers at the beginning of the year. Most are incredibly supportive when they know you’re committed to both academics and athletics. Don’t wait until you’re struggling—be proactive.

The Power of Routine

Create consistent daily routines that work for both in-season and off-season. Your brain loves predictability, and routines reduce decision fatigue when you’re tired from practice.

Nutrition and Recovery: Fuel Your Success

Pre-Practice Fuel

• Eat a balanced meal 2-3 hours before practice
• Light snack 30-60 minutes before (banana with peanut butter, anyone?)
• Stay hydrated throughout the day, not just during practice

Post-Practice Recovery

• Chocolate milk isn’t just delicious—it’s scientifically proven recovery fuel
• Aim for a mix of protein and carbs within 30 minutes of finishing
• Don’t skip dinner just because you’re tired

Sleep Like a Champion

Athletes need 8-10 hours of sleep for optimal performance and recovery. Create a bedtime routine that helps you wind down, and yes, that means putting the phone away at least an hour before bed.

When Things Get Overwhelming

Let’s be real—some weeks are going to be tough. You’ll have three tests, two practices, and a game all in the same week. Here’s how to handle it:

The Priority Matrix

1. Must do today: Tests, important assignments, mandatory practices
2. Should do today: Regular homework, optional team events
3. Could do today: Extra credit, social activities
4. Want to do today: Everything else

Ask for Help

Your coaches, teachers, teammates, and family all want you to succeed. Don’t try to handle everything alone—reaching out for support is a sign of strength, not weakness.

Remember Your Why

When things get tough, remember why you started playing your sport. Was it the thrill of competition? The friendships? The challenge? Hold onto that feeling.

Making It All Sustainable

Listen to Your Body

Some days your body needs rest more than it needs another workout. Learning to distinguish between laziness and genuine fatigue is a crucial life skill.

Celebrate Small Wins

Finished homework before practice? That’s worth celebrating. Made a great play during scrimmage? Victory dance time. Acknowledging progress keeps you motivated for the long haul.

Stay Connected

Your teammates are going through the same juggling act. Support each other, share study tips, and remember that you’re all in this together.

Your Season Starts Now

Getting back into sports while managing school isn’t just about surviving—it’s about thriving. You’re developing skills that will serve you long after you hang up your cleats: time management, teamwork, resilience, and the ability to perform under pressure.

So lace up those shoes, grab your gear, and get ready for an amazing season. You’ve got this, and we’re cheering you on every step of the way.

Remember: Champions aren’t made in the off-season or during games—they’re made in the daily choices to show up, work hard, and keep improving. Your future self is counting on the decisions you make today.

Now go out there and show this school year what you’re made of!

About the author: 

Amy Masters is a sports mom, coach, and club administrator. She has been coaching youth sports for more than 10 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community growing it from 40 players in year 1 to 150 players by year 3. A few years later, she saw the love and competitiveness grow then started Omega Field Hockey Club serving NJ and PA players. Before coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360 and the co-editor of the Youth Sports Survival Guide. The Youth Sports Survival Guide is the largest youth sports newsletter in the world.