Performance & Recovery
What you eat directly impacts how you train, play, and recover. Make every meal count.
Carbohydrates
Primary Energy Source
Carbohydrates are the body’s main source of energy and fuel performance during practices, games, and workouts.
Best Sources
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Whole grain bread and cereal
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Whole wheat pasta
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Brown rice
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Oats
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Fruits and vegetables
Limit These
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Candy
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Soda
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White rice
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White flour products
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Sugary snacks and drinks
These provide “empty calories” and little fuel for performance.
Protein
Muscle Growth & Recovery
Protein helps build and repair muscles, especially after practices and games.
Best Sources:
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Fish
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Lean meats (chicken, turkey, lean beef)
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Eggs
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Dairy products
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Beans and lentils
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Nuts and seeds
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Soy products
Vitamins & Minerals
Bone Strength & Endurance
Vitamins and minerals support bone health, oxygen delivery, and overall performance.
Calcium
Bone Strength
Calcium helps build strong bones and reduces the risk of fractures and injuries.
Calcium-Rich Foods:
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Milk, yogurt, cheese
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Leafy green vegetables
If You Can’t Eat Dairy:
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Calcium-set tofu
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Calcium-fortified soy drinks
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Edamame (soybeans)
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Broccoli, kale, collard greens, chard, Chinese cabbage
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Almonds and sesame seeds
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White beans, red beans, chickpeas
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Oranges, figs, prunes
Iron
Oxygen & Endurance
Iron helps carry oxygen to muscles, which is critical for stamina and energy.
Iron-Rich Foods:
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Lean meats
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Chicken
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Tuna and salmon
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Eggs
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Dried fruits
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Leafy green vegetables
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Fortified whole grains
Stretching
Should be done before any workout or athletic activity is performed.
Why Stretching Before Workouts Matters
Stretching and dynamic warm-ups before training are key for injury prevention and athletic growth. When you move your muscles and joints through a full range of motion before lifting or jumping, you:
Increase Blood Flow
Warms up the muscles so they're more elastic and less likely to tear.
Improve Mobility
Allows joints to move freely, so you can lift and jump with proper form.
Activate the Nervous System
"Wakes up" the brain-muscle connection, making movements more powerful and controlled.
Reduce Injury Risk
Muscles that are tight and cold are like a stiff rubber band more likely to snap. Warmed up muscles stretch and contract more efficiently.
Dynamic Warm Up
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Walking Lunges with Twist – 10 steps each leg
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Leg Swings (Front-to-Back & Side-to-Side) – 10 each leg
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Hip Circles / Hip Openers – 10 each direction per leg
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Butterflies - 20sPlayboys - 15s (Each Side)
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Calf Bounce Jumps – 2x20s (light pogo jumps for elasticity)
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Ankle Rockers – 10 forward/back, 10 side-to-side each leg
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Arm Circles – 10 forward, 10 backward
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High Knees – 2x15s
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Butt Kicks – 2x15s
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Karaokees -2x15s
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Grass Cutters - 2x15s
Sleep
Sleep is just as important as training. Growth, muscle repair, and recovery happen during sleep.
Recommended Sleep Amounts
Ages 6-13
Ages 14-17
9-12 hours per night
8-10 hours per night
Important Sleep Guidelines
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Most growth and recovery happens between 11:00 PM – 1:00 AM
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Players should aim to be asleep by 10:00 PM
Ages 6-13
Ages 14-17
Earliest Recommended Wake Up Times
7:00 AM
6:00 AM
