Atrium Health Wake Forest Baptist is proud to serve as the Official Health Care Provider of more than 30 schools, offering expert Team Doctors and Athletic Trainers for your school in Alleghany, Forsyth, Guilford, Yadkin, Davidson, Surry, and Wilkes counties.

Our mission is to keep your student-athlete and our community healthy, safe and injury-free. Each month, we will be spotlighting some of our dedicated Team Doctors and Athletic Trainers and sharing tips and exciting news in the world of sports medicine and high school athletics.

Summer break may give student-athletes time away from the classroom, but it also brings a critical opportunity to prepare for the season ahead. Without the structure of team practices, many athletes end up pushing too hard, skipping recovery or training without a clear plan. The results can lead to more injuries than improvements.

We spoke with an Atrium Health-certified Athletic Trainer to break down what smart summer training really looks like. Their advice? Training hard is good. Training smart is better.

Create a Plan That Works for You

Without a structured team environment, it’s easy for athletes to either undertrain, or go to the opposite extreme of doing too much, too soon. A personalized plan, tailored to the athlete’s sport and goals, sets the foundation for productive, and safe, summer training.

“Sometimes what we think of as ‘common knowledge’ isn’t always the case for everyone, especially young athletes still learning how to train safely,” says Chris Ina, Director of Athletic Training and Outreach, Atrium Health Wake Forest Baptist. “That’s why education is so important. Without the right guidance, they may not even realize certain habits could increase their risk of injury.”

Many young athletes, who are eager to improve, assume that doing more is always better. But without rest, structure and personalized training, they may be sabotaging their progress.

“Above all, athletes need to prioritize their health and safety. If what you’re doing puts you at risk, it’s probably not the best choice,” advises Chris.

That starts with a sports-specific plan. For example, football players benefit from strength training that incorporates compound movements and plyometrics, along with agility drills and cardiovascular work. Cross-country runners should build endurance by increasing mileage and incorporating interval training.

“Have a plan before you start. Set goals. Focus on prioritizing recovery and nutrition,” says Chris. “Find your weaknesses. If athletes take the time to sit down with coaches, strength and conditioning staff, or even their athletic trainer, they can set up an ideal summer workout program that will best benefit them without putting their body in harm’s way.”

Smart planning tips:

  • Base your training on your sport’s physical demands.
  • Avoid overtraining and under-recovery.
  • Acclimate to summer heat over the course of at least 14 days (about two weeks).
  • Talk with coaches or athletic trainers to set goals and prevent injury.

Be Creative and Train With Intention

You don’t need a gym membership or fancy equipment to stay in shape over the summer. With a little creativity, athletes can build strength, speed and explosiveness right from home.

“You may not have access to gym equipment but think about all the things in your house that can mimic those items,” suggests Chris. “Fill used milk jugs with water and use those as weights. Soup cans are effective too, if you want a small, weighted item. Fill your backpack up with those old textbooks lying around the house and squat with your backpack on.”

Simple bodyweight exercises, resistance bands and YouTube workout guides can be just as effective as traditional weightlifting. The key is maintaining consistency and focusing on all areas of fitness, not just one.

Muscle imbalances also tend to go unnoticed during the season, making the off-season a prime opportunity to address them. These include conditions like lower cross syndrome, which affects the gluteus medius and abdominal muscles, and upper cross syndrome, which involves the neck flexors and lower traps.

“Cross syndromes can cause injury because they alternate our movement patterns from what our body is normally used to,” warns Chris. “If our body is not in the ‘optimal’ position, we put our body at risk for added stresses or strains on certain parts.”

Even if time is limited, athletes can make meaningful gains with a varied training approach that incorporates strength, agility and mobility.

“Even with just 45 minutes a day, an athlete can make significant progress by mixing up their training routine,” says Chris.

Creative training tips:

  • Use household items for resistance, such as milk jugs or backpacks.
  • Rotate between strength, agility and mobility-focused workouts.
  • Incorporate plyometric and sprint drills to build explosiveness.
  • Address weak or underused muscles to reduce injury risk.

Don’t Forget Recovery (Both Physical and Mental)

Training is only one part of the equation. Recovery habits like sleep, hydration and nutrition are just as important, especially during the hot summer months.

“Proper warm-up and cool-down periods followed by proper hydration practices are vital in hot summer months,” Chris emphasizes.

After workouts, athletes should fuel their bodies with a balanced meal that includes all macronutrients. Protein helps repair muscle tissue, while carbohydrates restore glycogen stores to refuel energy. Fruits and vegetables can also contribute to hydration and replenish essential vitamins and minerals.

“Sleep is also when your body replenishes its energy stores, breaking down food and converting it into fuel that you’ll use the next day,” explains Chris. “If you don’t allow your body this crucial time to recover, you’ll eventually feel run down, just like a car running on an empty tank.”

Hydration strategies should include both water and electrolytes to replace what’s lost through sweat. Over-relying on sugary sports drinks can throw off the body’s balance, while plain water alone might not fully replenish key minerals.

Mental performance matters just as much as physical gains. Athletes training on their own should develop self-confidence, resilience and focus.

“You must do this for yourself… believe in your abilities, understand your role, and don’t hold back,” says Chris. “Step into the light and be proud of what you bring to the table. And never be ashamed if you must work a little harder than others.”

Resilience is built through challenges, not just wins. And for athletes struggling mentally, Chris says asking for help is a strength, not a weakness.

“Keep in mind: you're never alone in the journey,” adds Chris.

Recovery and mindset tips:

  • Sleep 8 to 10 hours per night to support muscle repair and energy balance.
  • Eat post-workout meals with carbs, protein, fat and hydrating foods.
  • Alternate between water and electrolyte beverages to stay properly hydrated.
  • Build mental skills like focus, confidence and resilience.
  • Reach out for help if you’re struggling, physically or emotionally.

Final Thoughts

“Just because it’s the off-season doesn’t mean your athletic trainers and coaching staff are unavailable,” reminds Chris. “Take advantage of their expertise and don’t hesitate to have tough, uncomfortable conversations. They are there to support you and help you become the best version of yourself, both mentally and physically.”

The off-season is not a break from training. It is a time to train better. With the right mindset, support and strategy, athletes can use summer to lay the foundation for their strongest season yet.

To schedule an appointment with an Orthopaedic or Sports Medicine specialist, call 888-716-WAKE (9253) or schedule online.