There’s no question: High school athletes are especially challenged. Not only do they need to balance academics and a social life, but they also have the addition of a physically and psychologically demanding schedule of sports practices and games. Fall is perhaps the toughest time, since kids are just returning from summer vacation, without the rigors of school and studying. To help them adjust to their new, busy lifestyle and excel on the court and field—as well as in the classroom and in their relationships with friends and family—several Seattle coaches weigh in on how to make the transition smoother and help prepare your high school student for a great year.

Physical Care

Every coach stressed the challenge of going from a relatively laid-back summer to one where students have two hours of practice a day, plus games. Injuries, soreness, fatigue—they can all be expected in varying degrees. That’s why getting a good night’s sleep and eating well are more important than ever. To that end, Kristen Kuzmanich, an English teacher, assistant varsity soccer coach, and assistant track and field coach at Holy Names Academy, suggests parents can help their kids by stocking up on snacks that are easy to grab and throw in a bag—like fruit and snack bars. “If they don’t have a snack in their bag, they’re liable to wander down to the cafeteria and get whatever sounds good at the time but might not be right for practice.” Hydration is key too, and drinking water not just the day of a big game, but several days before, makes a huge difference in performance—and helps them focus better in class. As for sleep, she says a lot of students stay up late doing hours of homework but, in fact, prolong that time by also Snapchatting or Instagramming. So help ensure your child has dedicated hours just to homework, not social media, so they can get to bed at a decent hour.

Time Management

This is huge for high school kids, particularly those who play sports—and a week can easily turn into a disaster if they haven’t planned it out. Gavin Cree, a physical education teacher, boys basketball coach, and assistant cross-country coach at Mercer Island High, says that it’s a good practice for kids to spend a little time visualizing what the next day is going to be like, even if it’s just five minutes before bed or in the morning. In fact, he even uses visualization and meditation techniques during practices. Parents can lead that process by initiating conversations about their child’s class schedule, their game day—and what they need to plan to take care of themselves. Kuzmanich suggests using some sort of planner or organization system, perhaps writing down what they need to do before they leave school, i.e. “I have a game tomorrow, so I should do a little extra homework today.” The weekend is a good time to assess the coming week as well. Preparation will reduce stress and ensure that sports don’t negatively impact their grades.

Communication

While you’re there to support your young athlete, coaches stress that kids should learn to be their own best advocates. After all, doing so will only benefit them throughout their lives. They should feel comfortable talking to their coaches and teachers about any struggles they’re having and, just as an adult would schedule time to talk with a boss, kids can schedule a meeting with their coach or teacher. While some things aren’t always possible to change, Liz Quitiquit, girls volleyball coach at Kennedy Catholic High, says that most educators and coaches will try to help a student manage their load. Maybe there’s a big test or paper due, and getting out of practice an hour early would make the difference in getting it done well. Or, on the flip side, perhaps there’s a really important game, and a teacher could give you an extension on a project. “Ultimately, you’re teaching your kid to be a self-reliant human being,” echoes Kuzmanich.

Parent Behavior

You love your child and want the best for them. But sometimes parents can inadvertently cause more stress. Kuzmanich says while it’s important for mom and dad to show up for games, they should reserve critique or lengthy conversations about the game for another day. Kids are tired afterward and don’t necessarily want to engage in every last detail of the event. So give them a day, or ask them if they’re up for talking about it. It’s also important for parents to model good sportsmanship, according to Cree. If you want to speak with the coach, don’t approach them after a game or during practice when you’re more likely to be emotional; schedule a meeting for another time instead, and come prepared with the questions or concerns you have. Cheer them on, but let the coach coach and the kids play.

Fun

At the end of the day, high school sports become more intense and cutthroat, and it’s super important that they also enjoy school. Going to pep rallies, football games, and other school events should be priorities too. Likewise, team sports should be fun as well. It’s not always about you and how much time you get in the game, says Cree. “It comes back to sportsmanship and healthy competition—learning to compete and also support and encourage the success of others. We want them to understand that the sports are bigger than just themselves.”

Champs Sports and Timberland collaborated on this exclusive Red Racer 6" Boot, that takes its inspiration from an exotic sports car with luxurious tan leather on the toggle, a black rubber sole to emulate tires, and a "fast" bright red suede outsole. Perfect for your high school athlete on or off the field. The boot is now available only at Champs Sports and on champssports.com! Be sure to check it—and other fall apparel—out at our Champs Sports in Bellevue.