As summer winds down, high school football players across the country gear up for an intense period of preparation: two-a-day practices. These grueling sessions are a rite of passage for young athletes, marking the beginning of a new season filled with excitement and plenty of hard work. But what exactly are two-a-day practices, and how can players make the most of them? This guide will walk you through everything you need to know about two-a-days, from understanding their purpose to preparing effectively and recovering properly.
Understanding two-a-day practices
Two-a-day practices are intense training sessions that occur twice daily during the pre-season period. As the name suggests, players typically participate in one practice in the morning and another in the afternoon or evening. These sessions are designed to rapidly improve players' physical conditioning, technical skills, and team cohesion before the regular season begins.
While two-a-days can be challenging, they offer several benefits:
- Rapid improvement in physical fitness
- Increased mental toughness
- More time to install offensive and defensive schemes
- Opportunity for coaches to evaluate players
- Team bonding
Pre-season preparation
Physical conditioning
To get ready for two-a-days, start your conditioning routine early - ideally, at least six weeks before practices begin. Focus on a mix of cardiovascular exercise, strength training, and flexibility work.
Here's a sample week-long workout plan:
- Monday: 30-minute run, upper body strength training
- Tuesday: High-intensity interval training (HIIT), core exercises
- Wednesday: 45-minute bike ride or swim, lower body strength training
- Thursday: Agility drills, full-body strength training
- Friday: 30-minute run, flexibility exercises
- Saturday: Longer cardio session (60-90 minutes)
- Sunday: Active recovery (light jog, yoga, or stretching)
Nutrition and hydration
Proper nutrition is key to fueling your body for the demands of two-a-days. Focus on a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats.
- Proteins: Essential for muscle repair and growth. Aim for 1.2-1.6 grams of protein per kilogram of body weight daily. For a 160-pound player, that's about 87-116 grams of protein per day. Good sources include lean meats, fish, eggs, and plant-based options like beans and tofu.
- Carbohydrates: Your body's primary energy source. Complex carbs like whole grains, fruits, and vegetables provide sustained energy.
- Fats: Important for hormone production and nutrient absorption. Include healthy fats from sources like avocados, nuts, and olive oil.
Mental preparation
Physical preparation is only part of the equation. Mental preparation is equally important:
- Set clear, achievable goals for the season and each practice.
- Practice visualization techniques, imagining yourself succeeding in various game situations.
- Cultivate a positive mindset. Remember, two-a-days are challenging, but they're making you better.
During two-a-day practices
Warm-up and stretching
Never skip your warm-up. A proper warm-up increases blood flow to your muscles, reducing the risk of injury and improving performance. Start with light cardio (jogging or jumping jacks) for 5-10 minutes, then move into dynamic stretching.
Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. Examples include leg swings, arm circles, and walking lunges. Save static stretching (holding a stretch for 15-30 seconds) for after practice when your muscles are warm and pliable.
Training techniques
During practices, focus on giving your all to each drill and exercise. Pay close attention to your coaches' instructions - they're designed to improve your skills and the team's performance. Work on specific skills relevant to your position, whether it's blocking techniques for linemen, route-running for receivers, or proper tackling form for defensive players.
Staying hydrated and energized
Hydration during practice is crucial. Drink water regularly, even if you don't feel thirsty. A good rule of thumb is to drink 7-10 ounces of fluid every 10-20 minutes during exercise.
For energy, consider light snacks between practices. Good options include:
- Fresh fruit (bananas, apples, oranges)
- Trail mix
- Granola bars
- Peanut butter and whole grain crackers
Post-practice recovery
Cool-down and stretching
After practice, take time to cool down properly. Start with 5-10 minutes of light jogging or walking, then move into static stretching. Hold each stretch for 15-30 seconds, focusing on major muscle groups used in football: quads, hamstrings, calves, back, and shoulders.
Nutrition for recovery
What you eat after practice is crucial for recovery. Within 30 minutes of finishing, aim to consume a mix of protein and carbohydrates. The protein helps repair and build muscle, while carbs replenish energy stores.
Good post-practice meal options include:
- Grilled chicken with brown rice and vegetables
- Turkey and cheese sandwich on whole grain bread with a piece of fruit
- Greek yogurt with granola and berries
- Chocolate milk and a banana
Rest and sleep
Adequate rest is crucial during two-a-days. High school athletes typically need 8-10 hours of sleep per night. To improve sleep quality:
- Stick to a consistent sleep schedule
- Create a cool, dark, quiet sleeping environment
- Avoid screens for at least an hour before bed
- Practice relaxation techniques like deep breathing or meditation
To manage soreness and fatigue, consider ice baths, gentle stretching, or foam rolling. If soreness continues or worsens, let your coach or athletic trainer know.
Injury prevention and management
Common football injuries
Football players are at risk for various injuries, including:
- Sprains and strains: Overstretching or tearing of ligaments (sprains) or muscles and tendons (strains)
- Concussions: Brain injuries caused by a blow to the head
- Heat-related illnesses: Including heat exhaustion and heat stroke
Basic first aid for most minor injuries involves RICE: Rest, Ice, Compression, and Elevation. However, always seek guidance from your coach or athletic trainer for proper treatment.
Preventative measures
To reduce your risk of injury:
- Wear properly fitting protective equipment, including helmets, pads, and cleats.
- Use proper technique for tackling, blocking, and other football-specific movements.
- Stay hydrated and listen to your body - if something doesn't feel right, speak up.
Two-a-day practices are a challenging but rewarding part of high school football. By preparing properly, giving your all during practices, and taking recovery seriously, you'll set yourself up for a successful season. Remember, the discipline and hard work you put in now will pay off on the field. Stay focused on your goals, support your teammates, and remember to enjoy the process. We love helping our football players at EW Motion Therapy condition and recover so their bodies stay ready to play. To learn which of our programs might best fit your needs, click the button below to answer the questions in our program match tool.
