It is that time of year when the grass smells like field hockey. This time of year feels like New Year’s, a time for renewal. It is definitely one of my favorite seasons. 

As a coach, I get super excited to buy new dry-erase markers (fun fact – these do not last and my players often see me toss them in the garbage!). Of course, they are on sale for B2S shopping, and I take full advantage of those sales. 

Pre-season is upon us, and after 15 years of watching the fall season come and go, there are a few things I have learned that help athletes stay connected, feel good, and ready to play. 

None of these tips are fancy, and they literally cost next to nothing- just some easy things that you and your athlete can do to make a week that is already stressful, well… be less of that. 

OFF FIELD

Eat Breakfast! 

More athletes tell me they skipped breakfast or had “toast” than I want to count. Remove the issue by eating breakfast. If your athlete isn’t sure what to eat, get creative. Do the 1-2-3 method: 1 protein, 1 fruit, 1 carb. What does that look like? Egg, apple, and toast. 

TIP: Make your breakfast the night before. Get creative and prepare!  

TIP 2: My favorite for when I am on the go: overnight oats! 1 part oats, 1 part milk – feel free to add everything else. My go-to is honey, almonds, and blueberries. 

Stay Hydrated!

Your athlete should start hydrating the night before their first day. If your athlete has a favorite sports drink, add that to your hydration plan, but please skip the energy drinks (PS – they are filled with stuff that won’t help your athlete). 

TIP: Don’t like plain water? Add lemon, cucumbers, or other fruit!

Pack Emergency Snacks!

Is your athlete crashing later in the day once school starts? Make sure you have what I call “Emergency Snacks”. This can be food that lasts day in and day out. My go-to right now is dates, and I just put them in a small sandwich bag. I also love beef sticks, nuts, and fruit. 

TIP: Keep them well wrapped in a plastic bag so you don’t get ants in your athlete’s backpack…and yes, I have seen this happen to one of our players, and yes, it was gross.  🙁 

Packing your own snacks prevents your athlete from buying junk. Work smarter, not harder 😉

Don’t forget your equipment!

There is nothing worse than an athlete forgetting a piece of equipment. Plan the night before; it reduces stress the day of, and it is something you can control. 

TIP: To help get organized, have a Uniform/Practice Gear drawer! This way your athlete can access this space easily, and everything is in one area. 

ON FIELD

Be the Hardest Worker!

So what does this mean to your athlete? This doesn’t mean that they have to be the best player; this means that your player needs to hustle and have grit on the field. If they lose the ball, go win it back. 

TIP: Jog on and off the field. This shows that your athlete cares about the details. Body language is important. 

Good first touch!

Having a good, positive first touch is important. This means that your player can receive the ball on the move. Obviously, the level is different for everyone, and a 2nd grader may not be able to do this yet. 

If your player can’t receive the ball well a majority of the time, they can’t carry the ball, shoot or pass to a teammate. 

TIP: When practicing at home, use the basement wall and make it fun. Have your player time the number of reps, see if they can beat their time. 

Have a great attitude!

This matters more than you know. If your player is a good person, willing to help others and lift people up, that says a lot. 

TIP: Players can always shout out another player or thank them for their help. This is contagious. 

We are so excited for everyone’s fall season. Good luck! – Coach Masters

Each post is written by Amy Masters (not AI), but grammatically corrected by Google – thanks Google. 

About Amy Masters

Amy Masters is a sports mom, coach, and club owner/administrator. She has been coaching youth sports (not just hockey) for more than 15 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community, growing it from 40 players in year 1 to 150 players by year 3. 

A few years later, she saw the love and competitiveness grow, then started Omega Field Hockey Club, serving NJ and PA athletes. Before coaching, she was a collegiate field hockey player for Lock Haven University, winning 2 national championships and being named All-American. 

In her spare time, she loves playing mediocre golf, spending time with family (like her latte addicted daughter, sarcastic son, and kind husband), loves fitness, playing against the U12s in scrimmages, and is happy to race anyone. She was also the co-editor of a youth sports newsletter that served over 3 million subscribers. She is now taking her insight here to the world of hockey.