Teenage athletes all over Iowa are finishing their competitive winter sports seasons. Their appetites may be waning, they may be crankier and more tired than usual, and they probably are not exactly motivated to start working out for their spring sport.

Many have hit the proverbial “wall” in sports. How can they possibly get ready for the upcoming competitive spring sports season? Here are some healthy tips for parents, athletes and coaches to get athletes past this tough spot that seems to occur every spring in high school sports in Iowa.

PARENTS: Facilitate Recovery

1. Don’t panic. The physical and psychological “crash” at the end of a long and competitive season is very common in high school athletes. The physical and psychological stresses of participating in a competitive sport can take their toll on your teenager. They need some time away from the day-to-day pressures of training and competition. Give your kids some personal space and time to themselves.

2. Talk to your kids. Encourage open discussions about how they feel about the season ending and the upcoming season starting.

3. Encourage non-sport activities. Provide them with opportunities to relax and have fun!

4. Encourage your kids to get some restorative sleep. New research at Harvard Medical Center shows that getting at least 8-10 hours of sleep after learning a new skill will enhance memory and performance of that new skill. Sleep helps natural growth hormone release, which facilitates tissue repair and muscle growth, and keeps the immune system properly functioning to fight off illness.

5. Provide and encourage healthy food options and plenty of calories. It is estimated that teenage athletes need from 2,500-5,000 calories to not only repair cells but to grow and build muscle during the season. Help your athlete understand the mantra “Eat to Compete!"

6. If your teenager has unresolved aches/pains, or you believe they are injured, seek advice from their high school trainer or sports medicine professional as soon as possible.

ATHLETES: Relax, Recover, Restore

You just peaked competitively, so relax a bit! Give yourself a break and enjoy your friends, family, school and life. Sports will still be there when you start practices for your next sport.

Seek out your school athletic trainer or your sports medicine specialists for any unresolved aches/pains, especially if you think you are injured. If you are sluggish and feel “flat”, listen to your body.

Healthy meals with plenty of calories, along with 8-10 hours of restorative sleep per night, are important keys to recovery. Drink plenty of fluids to avoid the pitfalls of chronic dehydration, which is common among high school athletes (especially those who drink lots of caffeinated sodas).

Your strength will come back. Your desire will come back. You will recover!

COACHES: Teenage athletes need your guidance

1. If you are the “winter sport season" coach, don’t be too eager to immediately start off-season training for your sport. Your athletes need a break, and the upcoming spring sport season just became a priority for some of your athletes.

2. If you are the “spring sports season” coach, be realistic about your training/practice schedule. Kids who just finished a competitive sport season need “to get their legs back," take care of aches and pains, and get mentally prepared to give you their best.

3. Mandate recovery. Your athletes will improve their performance and be injured less often, if you insist on balancing training with proper recovery.

4. Read more about Periodization principles. These are practical and science-based principles for preparing your athletes for competition; getting the best performance out of them with your training methods; and preventing injury, overtraining and burnout.

These healthy tips can be useful for seasonal sport transitions as well as in-season advice for athletes who seem to have “hit the wall” with their conditioning or experience a  noticeable drop in their performance during the season.

Sports science has proven that athletes thrive by:

1. Managing and eating a balanced healthy diet with proper fluid intake.

2. Balancing their moderate-to-intense training with proper recovery time.

3. Managing their sleep patterns by ensuring plenty of restorative sleep.

(About the Author: John Tomberlin has worked with high school athletes in the Cedar Rapids Metro area since 1995. He was a four-sport athlete in high school and a high school coach for two years in Illinois. John has more than 25 years of experience working with athletes as a physical therapist and a certified strength and conditioning specialist. He has worked with professional athletes in the NFL, MLB, and on the PGA and LPGA tours. John also has worked with elite amateur athletes in alpine skiing, figure skating, and track and field.)