Do high school athletes make the most of their summer?

All summer, high school athletes have been busy on local athletic fields and in gyms and weight rooms preparing for another high school sports season.

Will it pay off when the school year begins?

By most accounts, the summer is a crucial time to gain an edge on the competition. While summer fun and rest is important, too, most coaches say the athletes who spend their unsupervised summer hours conditioning will turn good individual performances into great ones.

It the coming weeks, it might be apparent who worked the hardest in the summer, and it might convince underclassmen who spent the entire summer by the pool think about changing their habits when next summer rolls around.

Nate Strawderman, the new associate head coach and pass game coordinator for the Out-Of-Door Academy football varsity boy’s squad, emphasized how weights and endurance training are preparing his squad for the upcoming football season.

“We prefer to push ourselves hard in and out of the weight room during our summer workouts," Strawderman said. "Our primary goal is to work out in the weight room three times a week at a high intensity for strength training and four times a week for resistance and overspeed training. Preparing our boys for the fall is our main priority. On Friday evenings, we aim to be the quickest and strongest.”

ODA is coming off a Sunshine State Athletic Association class 4A championship and is looking for a repeat.

Like ODA, the Lakewood Ranch High boys varsity soccer athletes have been getting fit as well with a mix of endurance and strength workouts.

Vito Bavaro, the Mustangs' head coach, said being fit is the key.

“We work to increase endurance," Bavaro said. "We advise (the players) to use low weights for many lifts during the summer. The boys should hit the bleachers and perform at least three sets of ups and downs. They can jog gently for a half mile or two loops around the track as a cool-down.”

The low weights are being advised for the soccer players so they are prepared for the constant movement in a soccer match. Each sport has its own priorities. Football players, for instance, might be training more for short bursts of quickness and strength.

Lakewood Ranch High Trainer Sydney Suppa emphasized that preparing for the upcoming season means more than just physical training.

“Athletes should work out three to four days a week during the preseason, but they can do so much more to advance their (school) careers," Suppa said. "This is the time to nourish the body, work on mental health, sleep, and just find something to do outside of athletics.

"It's also time to recuperate and rest. All these elements increase their proficiency, lower their chance of injury, lessen burnout, and enhance both their mental and physical performance. I frequently teach athletes that their bodies are like cars and that they require premium gasoline to operate at their peak. aiming to consume proteins, fruits, and vegetables by eating three meals a day and healthy snacks in between (whole foods).”

He said resting can be a workout in itself. Many athletes tend to have a hard time resting because they’re always on the go. And nutrition often doesn't rank high when it comes to athletes' summer training. But it can be key in providing the necessary energy to get through workouts and to support recovery, build and repair muscles, and maintain overall health.

Suppa said athletes need to use their common sense.

“It's crucial to stay hydrated before, during, and after exercise by drinking water and sports drinks," he said. "Athletes should strive to obtain eight to nine hours of sleep per night throughout the (summer) to establish healthy sleeping habits.

"I advise my pupils to put away their phones an hour before going to bed. Sleeping well is crucial for both mental and physical healing. Using the summer to enhance mental wellbeing is the most important lesson I learned. Aside from sports, finding a pastime means realizing that you have many other qualities that can help you succeed in life, such as forming enduring routines like writing, calling friends, and setting aside time for mental health resets.”

Lakewood Ranch High senior soccer player Nicholas Desouza has been training this summer using the advice of his school's coaches and trainers.

“Preseason training, in my opinion, entails more than simply hitting the field," Desouza said. "It also entails taking proper care of your body while it's at rest, eating the correct foods, clearing your mind, and having confidence in God to guide you through everything. Overall, my preseason workouts have greatly benefited me both on and off the field.”

High school athletes will soon find out if they have done the necessary work to have an improved performance during the 2024-25 school year, and whether that work will help them to be at their best when it matters most, setting the stage for a successful and rewarding sports season.