Want to crush it at tryouts this fall? These last weeks of summer break are your secret weapon. Whether you’re aiming for varsity or just want to feel strong, confident and game-day ready, this is your moment to level up.

We’re breaking down exactly how to train smart (and still have fun) with simple workouts, skill-boosting drills, mental prep strategies and healthy habits you can actually stick to.

Set your goal

Before you lace up your sneakers, ask yourself: What do I want to get better at? Maybe you want to improve your endurance, perfect your free throw or get more confident during practice. Write down a few realistic goals to guide your summer routine, and keep you motivated when you’d rather be binging Netflix.

Build your own training schedule

You don’t need a fancy gym or hours of free time to train like an athlete. Aim for 3–5 active days a week with a mix of…

• Strength training: Think bodyweight workouts (squats, lunges and push-ups) or resistance bands.
• Cardio sessions: Try running, biking, swimming or dance classes to boost stamina.
• Skill drills: Practice sport-specific moves like dribbling, passing, footwork or sprint starts.
• Recovery days: Don’t skip rest! Your muscles need time to rebuild stronger.

Fuel like a champ

Healthy meals = better energy and focus. Stay hydrated, eat protein after workouts and keep snacks on hand like trail mix, fruit or yogurt. Bonus tip: Try limiting sugary drinks before practice—they can zap your stamina.

Strengthen your mindset

Tryouts aren’t just physical, they’re mental, too. Build your confidence by visualizing success (yes, literally picture yourself nailing that serve), practicing positive self-talk (“I’ve trained for this. I’ve got this.”) and learning from mistakes instead of spiraling.

You can also try journaling or meditation apps to help keep your focus sharp.

Make it fun

Training doesn’t have to feel like a chore. Grab a friend for a pick-up game, make a playlist to soundtrack your runs or treat yourself to cute workout gear. When you make it fun, you’re way more likely to stay consistent and show up ready to slay.

Stay consistent, stay kind to yourself and remember: by the time tryouts roll around, you won’t just be prepared, you’ll be unstoppable.

Want more wellness how-to inspo? Check these out…
🏆 How to *actually* enjoy meditation (from someone who’s been there)
🏆 Here’s how to be kind to your hormones
🏆 How to build a feel-good morning routine that you’ll actually love

Top image: @mayaleclark
Slider image: @gonzalez.emily09