Making plans for your child to attend summer camps for sports or a summer dance intensive?
Many kids take the “Summertime, and the living is easy” route from a popular song.
No worries about school, homework, projects or tests.
Several other young people test themselves over the summer by attending high level sports camps, intensives, or showcases.
Goals include getting stronger, learning new skills, becoming noticed by college coaches, and making new friends.
Unfortunately, I have seen many unhappy campers return from specialty camps or intensives with unwanted injury or illness souvenirs.
Summer Camps: First of all, be comfortable with being uncomfortable
Good chance that things may always not feel right or go perfectly at a high level camp or intensive.
Maybe it’s the first time away from home- a little homesickness kicks in.
Beds might be too hard, or too small.
Dorms or cabins may be too loud.
Food might not taste good, or become boring after a few days.
Drills or classes seem repetitive and fatigue may set in after days of a packed schedule.
You might not be the best- other campers may shine or seem to have an easier time.
Some of this being uncomfortable can be reduced by reading the following tips.
But keep in mind that being a bit uncomfortable is part of learning and growth.
Rather than expecting perfection in performance and surroundings, celebrate giving the best effort at all times.
Embrace a process where there will be triumphs and failures, and become stronger in that journey.
Summer Camps: Make a good fit with other sports or dance activities
- Try not to rush from tough Spring or Summer programs right into intense camps or intensives
- Specialty camps teach higher level skills with increased repetitions against more talented competition. Try to take time off right beforehand to increase camp enjoyment and the overall learning process.
- Don’t leave camp and step right into another camp or full Fall sport/dance activities
- Insufficient recovery after high level camps increases overuse injury risk and may reduce full utilization of new skills. These bits of time off after (and before) intensive camps are the best recipes for success.
- Don’t be afraid to toss in a summer camp that isn’t based on sport or dance
- Nothing wrong with having fun at camp without the usual sport or dance demands.
Summer Camps: Minimize the role of injuries
- Eliminate the mystery of injuries
- Limping into camp already hurt often leads to painful flare ups and early rides home. Especially with showcases or audition camps, previous injuries shouldn’t reduce your ability to perform at your best. Don’t suffer the disappointment of giving coaches or instructors any reason to doubt your abilities.
- Visit with a sports medicine specialist for any pain or change in ability to participate. Get an accurate diagnosis, sensible rehabilitation program, specific injury prevention tips, and realistic camp expectations.
Related Content: Importance of accurate diagnosis after injury
- Make certain to do those rehabilitation or injury prevention routines while at camp
- Observe those days of rest
- Camp doesn’t have to be all work and no free play. Take a minimum of one day off per week from organized activities to reduce risk of overuse injuries.
Summer Camps: Believe in the value of sleep
- Yes, the beds might be too hard or the dorms too loud. There are temptations to stay up late playing video games, hanging with new friends, or texting people back home. Don’t forget that getting at least 8 1/2 hours of sleep is essential to prepare your body for demands of the next day.
Summer Camps: Other way to protect yourself
- Don’t forget the sunscreen
- Nothing like major sunburn to create an embarrassing and painful early camp departure.
- Bring necessary medications
- Many medical conditions, such as asthma, can worsen with high-intensity exercise in unfamiliar environments. Visit your regular physician or sports medicine specialist to discuss illness control and get adequate supplies of needed medications.
- Know what medical resources are available
- Ideally, a high level camp or intensive has high level medical support. This may include a team of athletic trainers, physical therapists, and other sports medicine specialists. In the real world, this important coverage is often sorely lacking. Identify local off-site resources and even make appointments ahead of the camp. The quality and availability of medical support can make or break your experience. Be certain to choose camps that have this type of medical support team behind you.
Summer Camps: Fluids and food are important
- Remember fluids are your friend
- Summer camps often are in the heat and humidity. Early and regular access to fluids is essential. Water is a sensible first choice, with fluids containing salt and sugar needed more for exercise lasting over an hour. While sport beverages can work, using infant electrolyte replacement fluids can actually be more effective in humid environments
- Food is recovery
- Being away from home for the first time, unappealing cafeteria food, or apartment living without prepared food can be challenges. High level performance needs high level nutrition.
- Focus on the following items:
- Post-exercise protein intake – good sources include chocolate milk, Greek yogurt, and peanut butter
- Fruits and vegetables – especially berries and cherries which are natural anti-inflammatory agents that can reduce post-exercise muscle soreness
- Meat, poultry, fish, beans, eggs, and leafy green vegetables for additional protein along with iron sources
