Fall Tryouts Are Coming - Here's What Your Kid's Body Actually Needs Right Now
Fitness
Every August, I see the same thing happen. Kids spend the summer doing a mix of not much and a lot — some pool days, some video games, then suddenly two weeks of preseason conditioning before tryouts. And a lot of them get hurt, not because they're not athletic, but because their body just hasn't been asked to do anything close to that for two months.
That's not a talent problem. It's a preparation problem, and it's an easy one to fix if you start now instead of the week before.
Why the Jump From Summer to Tryouts Is Harder Than It Looks
Think about what actually happens to a kid's body over a relaxed summer. Less running, less cutting and changing direction, less of the specific loading their sport demands. Then tryouts hit, and suddenly they're doing sprints, agility drills, and full-contact or full-speed practice within days.
What that jump actually asks of an unprepared body
Joints and tendons that haven't handled that kind of load in weeks
Muscles that have lost some conditioning, even if strength looks fine
Movement patterns — cutting, landing, stopping — that get sloppy without practice
A cardiovascular system that isn't used to that intensity yet
None of that shows up as a problem until the body's asked to do it at full speed, under fatigue, in front of a coach evaluating them.
The Movements That Actually Matter Most
You don't need a full offseason training program to make a real difference here. A few weeks of focused work on the right things goes a long way.
Landing and changing direction safely
A huge portion of youth sports injuries — particularly knee injuries — happen on landing or quick direction changes, especially when a kid is fatigued and their form starts to break down. Practicing controlled landings and cutting mechanics, even briefly, builds real protective strength around the knee and ankle.
Basic strength, not just conditioning
Squatting, hinging, and single-leg strength give a kid's joints the support they need to handle sudden, sport-specific demands. This isn't about getting a 13-year-old to lift heavy — it's about building a base so their body can actually control the movements their sport requires.
Building conditioning back up gradually
Jumping straight into full-intensity sprints after two months of low activity is exactly how kids end up hurt or exhausted in the first week. A gradual build over two to three weeks — even just 20-30 minutes a few times a week — makes a real difference by the time tryouts start.
What This Actually Looks Like With a Few Weeks of Lead Time
If tryouts are two to three weeks out, here's a realistic starting point:
2-3 sessions a week focused on basic strength and controlled movement — not exhausting, just consistent
Some sprint and agility work, building up gradually rather than going full speed on day one
Landing and direction-change practice, even 10-15 minutes of focused work makes a difference
Actual rest days in between — conditioning builds during recovery, not just during the work
At HBR, This Is Exactly What Our Kids & Teens Program Is Built For
We see this pattern every August, which is part of why our Kids & Teens program exists — not to turn kids into specialized athletes, but to make sure their bodies are actually ready for what their sport is about to ask of them. We focus on the fundamentals — landing mechanics, basic strength, controlled movement — so tryouts and preseason don't hit their body like a shock.
The Bottom Line
Two or three weeks of focused prep won't turn an unconditioned kid into a finished athlete. But it's usually the difference between showing up to tryouts ready to perform and showing up already managing soreness or worse.
If tryouts are on the calendar and your kid's summer has been more relaxed than active, now's the window to actually do something about it.
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