Sleep
This is the minimum amount of sleep an athlete under the age of 18 needs per night.
8 hours
This is how much water you should drink every day.
2-4 Litres
Exercises like squats, lunges, and core-work are great ways to build _____ in the off-season.
Strength
This mental skill involves picturing yourself in a stressful situation without having to be there.
Visualization / Imagery
This is the ideal length for a nap.
20-30 minutes
Foods that have a high amount of _____ help the muscles recover and grow stronger.
Protein
Forgetting to include this throughout your summer could result in burnout or injury.
Rest
This practice helps you notice your thoughts and feelings more often so you can understand yourself better.
Mindfulness / Meditation / Journaling
How much time before bed should you be off screens?
1 hour
Adding ____ to your water will help you run faster and recover faster.
Salt / Electrolytes
This exercise helps improve your range of motion and decreases your risk of injuries.
Stretching
When using your breath to relax, make sure your _____ is longer than your _____.
Exhale, Inhale
This is the best thing you can do to improve your sleep quality.
Go to sleep and wake up at same time every day.
This is known as the ‘sunshine’ vitamin and helps support your immune system so you don’t get sick.
Vitamin D
When you're a runner, activities like biking, swimming, and playing other sports are good examples of _________.
Cross-training
When you're feeling an uncomfortable emotion, it's best to speak to yourself like you're speaking to a _____.
Like you’re speaking to another person (2nd / 3rd person perspective)