Memorial Day weekend signifies the unofficial start to summer. For some student-athletes, school has already officially ended, and for others, the end is near and summer time fun is what is on most of their minds: not their sport and certainly not working out and staying fit. For those student-athletes who participate in spring and summer sports, summer camps, etc.: staying fit is not an issue. But, for those student-athletes who truly have the summer off, staying fit is! Having fun during the summer, resting your body and mind, and taking a step back from your sport for a little while is fine. There is nothing wrong with taking a break. The problem is too many athletes take too long of a break and never get back into a workout routine until it is really too late!

If you want to play at the next level, your mindset has to be at another level as well. What that means is that your break should not last the entire summer. At some point you have to get back into a workout routine. What that routine looks like depends on your sport and the position you play. But, here are some basics that all athletes can utilize to stay fit and in sport shape during the summer!

* First, and foremost, use your break to heal your body. Do you have nagging aches and pains: an injury that hasn’t healed yet? Use this time to be proactive about healing your body. You don’t want to ignore something little and allow it to turn in to something big. Now is the ideal time to address these issues. As a general rule of thumb, if a little rest, ice, and Advil don’t do the trick, go see a doctor or physical therapist immediately and get their professional opinion on your condition and what needs to take place to help with the healing process.

* When you are ready to workout, use this time to focus on full body strength and power. Work your entire body. Address every muscle group from head to toe including the legs, hips, core, and upper body. Have proper muscular balance by addressing areas around each joint: ankle, knee, hip, shoulder, and elbow.

* Maintain flexibility by engaging in warm-up and dynamic stretching prior to workouts and static stretching after workouts. Make sure to do appropriate movements to improve flexibility, mobility, and posture engaging the whole body.

* Conditioning for overall fitness. Whether you run, swim, jump rope, treadmill, bike, etc., the idea is not to kill yourself with intense conditioning workouts, but to show up on day one with a high level of overall fitness. That will make getting into actual game shape much easier.

* Skill work. You must work on your fundamentals. What that looks like depends on the sport you play and the position you play.

* Nutrition. Do not neglect your nutrition. What you put in your body dictates what you put out in your sport.

* Rest and recovery. Do not take rest and recovery for granted. Ice aches and pains after workouts. Your body needs adequate sleep, which allows for recovery. You should take one day off from working out, and if you have to do something that day, keep it very light like stretching.

The important part to staying fit is getting started! Staying fit in the offseason helps enhance your skill level as a student-athlete. If you are serious about your sport, then you will work hard in the offseason. But, the only way for your workouts to be effective is for you to be dedicated. Have fun this summer, and stay dedicated!