It doesn't matter if you are a returning varsity starter or an incoming freshman with hopes of making a great impression, there is something about High School tryouts that make people uneasy. It may be the fear of the unknown with new players or coaches. It may be that you are so used to having your club or travel teammates around and in many cases the skill set is different when transitioning to school sports. Preparing for high school sports tryouts requires a combination of physical conditioning, skill development, mental preparation, and understanding the specific requirements of the sport you're trying out for. Shake off the nerves, get prepared and go out there an show them how it's done!
1. Know the Requirements: Basics really. You need to understand the specific skills and fitness levels required for the sport you're trying out for. This might include running drills, specific exercises, or skill tests. You also need to check with the school (announcements) to confirm if you must have your physical uploaded to the school prior to try-outs. Don't get all ready only to find out you can't participate due to a paperwork issue.
2. Physical Conditioning: Start a regular fitness routine that includes cardiovascular exercises, strength training, and flexibility exercises in advance of the try-outs if you can. Focus on building endurance, agility, and strength. The warmup run should be a breeze.
3. Sport-Specific Skills: Practice the fundamental skills for your sport. It may sound obvious, but strong basics and demonstrating that you can be consistent with the basics is the one of the first things the coaches are going to be looking for. This could involve shooting drills, passing, dribbling, or other specific techniques.
4. Skill Development: Work on your weaknesses and enhance your strengths. Seek guidance from coaches, watch tutorials, and practice consistently. It builds confidence as well as muscle memory.
5. Mental Preparation: Develop mental toughness and a positive mindset. Visualization and mental imagery can help you prepare for different scenarios during tryouts. See our post about mental toughness in our blog for more tips on how to overcome adversity and mentally prepare.
6. Study the Game: Having a strong sports IQ will go a long way. Study the rules and how to react in certain situations during the game. Ask questions when necessary to show you are coachable and want to learn.
7. Proper Nutrition: Eat breakfast and lunch on the day of tryouts. Put a protein bar in your backpack in case you get hungry before practice, but don't shove it down minutes beforehand!
8. Rest and Recovery: Allow your body adequate time to recover. Overtraining can lead to injuries and fatigue, so make sure to incorporate rest days into your routine. If the tryouts span across several days, make sure you are getting a good restorative sleep.
9. Get Feedback: Seek feedback from coaches or experienced players. They can provide valuable insights and help you refine your skills.
10. Attend Open Gyms or Practices: They may not be mandatory, but they definitely help to make the tryouts more comfortable, especially if you are new to the school. If possible, attend open gyms or practices to familiarize yourself with the team dynamics and get a feel for the coaching style.
11. Have the Right Gear: Make sure you have the appropriate sports gear and equipment. This includes proper footwear, clothing, and any other sport-specific gear.
12. Arrive Early: On the day of tryouts, arrive early. This shows commitment and gives you time to warm up and mentally prepare. Rishing to get changed and ready leads to added stress and anxiety.
13. Stay Positive: Stay positive and focused during tryouts. Confidence can make a significant difference in how coaches perceive your abilities. (is anyone else annoyed that we have an uneven 13 tips?)
Remember, preparation is key, and consistency in your training will contribute to your success during tryouts. Best of luck to you!
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