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The Kids Aren’t Alright. They’re Exhausted.

You see it all the time. Kids are at practice/lesson, or in a game, or in a tournament, etc. and they’re just not performing to the level at which they’re capable.

“C’mon Erin (or Lily or Leticia)!” parents or coaches yell. “Put some effort in. Quit dogging it and get your rear in gear.”

But the reality is Erin (or Lily or Leticia) may actually be giving all she has and more. Because the problem isn’t effort or intention. It could be fatigue.

According to a 2020 survey conducted by the National Center for Health Statistics and reported by the Centers for Disease Control and Prevention (CDC), a little more than 10% of kids between the ages of 12 and 17 reported being tired every day or almost every day. Now, 10% doesn’t sound like a lot, but I’ll bet if you added in kids who report being tired at least some days during the week the number would go much higher.

What’s causing all this fatigue? One thing could be the crazy level of commitment that pretty much every activity (including fastpitch softball) demands throughout the year – and particularly through the school year.

In a lot of area, maybe most, kids have to wake up at 6:00 or 6:30 to get ready for school. They’re then there to say, roughly, 3:30. Once school is over they may have a school sport practice or game, one of which will happen every day during the week and often on Saturdays as well.

Once they’re done with school sports they rush to a team practice, sometimes in the same sport and sometimes in another. For example, they play volleyball at school and then head to softball practice, or strength and conditioning.

Now, if the other practice is happening once a week it has a minor impact. But a lot of teams these days practice 3-4 times a week IN THE OFFSEASON!

So now maybe that kid is being expected to go all-out physically and mentally for 4, 5, maybe even 6 hours with barely time to eat a little something for dinner.

By now it’s 8:00, 8:30, 9:00 or even later and the child who gave his/her all on the field and/or in practice still has to do a couple of hours of homework. Maybe more if there is a big project due or all the teachers loaded him/her up.

Then it’s brush your teeth and off to bed by 11:00 pm so you’re ready to start the cycle all over again.

Here’s where the problem comes in. Take a look at the chart below, which shows what time kids should be going to be based on the times they wake up for school.

Notice a discrepancy here? That 12 year old who wakes up at 6:30 am should be in bed by 8:45 pm, not 11:00 pm. When it happens night after night the sleep bank gets drained.

Ok, but surely kids older than 12 can operate on less sleep? True, but not as much as you might think.

The CDC recommends that kids 13-18 should get a minimum of 8-10 hours of sleep per night. Every night.

I’ll save you the trouble of doing the math. To get 8 hours of sleep, that teen who wakes up at 6:30 am for school should be going to bed no later than 10:30. If he/she needs a little more sleep to function well, bedtime should get pushed earlier.

But it’s not just the sleep that is causing the problem. It’s also the lack of downtime.

Running from school to practice/game to practice/lesson/conditioning to whatever else is going on day after day after day takes a toll.

Pretty soon there’s very little left in the tank. Performance suffers and the risk of injury increases.

Ok, that’s the problem. What’s the solution?

I don’t have a final, definitive answer. But I do have a few suggestions.

Cut back on offseason practices – This applies to every sport, not just fastpitch softball. I firmly believe in the value of being a multi-sport athlete. But teams don’t need to maintain an in-season practice schedule during the offseason.

In reality, the fastpitch softball season is either February until the end of July(ish) or June until the end of October, depending on when your state plays school ball. During that time practice all you want.

Outside of it, there is no real reason to go more than once a week. If players want more, have them do it on their own, where they can focus their efforts for a half hour instead of enduring a two-to-three hour team practice.

That schedule includes the fall ball “season.” If you’re in a state that plays high school softball in the spring, fall ball is offseason so treat it that way.

If you just feel you must practice more than once a week, keep practices shorter, focusing on the single thing you want to accomplish.

Parents, make some hard choices – I get that many kids want to do everything. But there is a cumulative effect in trying to do all of that, especially if everything is at a high level.

A better solution might be for your child to play one sport at a high level (such as A-level travel softball) and other sports, if they want them, at more of a recreational level where the schedule demands aren’t so high.

There will always be exceptions, or course. Some kids are capable of playing more than one sport at a high level. Most are not, however, at least not without suffering some sort of consequences.

Parents need to take off the parent goggles and really look at how their kids are doing. If they’re always tired maybe it’s time to take some things off of their plates so they also have time to rest and recover.

Take sleep needs seriously – Although I shared them, I think the sleep guidelines above are tough to manage. They’re also kind of generic, because some kids will need less – and some will need more.

But going to bed late and getting only five or six hours of sleep on a regular basis isn’t good for anyone. Parents, be sure your kids are getting the opportunity to sleep, even if that means opting out of practice on a heavy homework night.

As an aside, teachers may want to re-think the homework loads they’re assigning as well. The recommendation from the National Parent-Teacher Association and the National Education Association is 10 minutes per grade level, i.e., 10 minutes for first grade, 20 for second grade.

That’s total, not per-class. In addition, research indicates that more than two hours of homework total may be counterproductive.

Teachers should work together to keep homework focused and productive. Parents should work with teachers when they see excessive amounts of homework being assigned to ensure there is awareness of this fact and that a solution is created.

The bottom line is many kids are tired – physically, mentally, emotionally. They are over-scheduled and their time is micromanaged to a ridiculous degree, often as a result of adults seeking validation through the performance of those kids.

It’s unlikely this situation is going to improve on its own. It’s time to recognize the symptoms before they start getting more out of hand and taking steps to reduce the strain.

In the process, you’ll probably find those kids are closer to providing the performance level you desire.

Photo by Matheus Bertelli on Pexels.com

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Time To Take Some Time Off From Throwing

photo of two women lying on grass

Photo by Rendy Maulana Yusup on Pexels.com

The season is over. Tryouts are over (at least for the most part.) What to do now?

Gung-ho fastpitch softball families (are there any other kind?) might be tempted to start going at it hard and heavy to get ready for fall ball and the upcoming spring season. After all, if you’re not working to get better, your opponents probably are.

But I have another idea. Take a break. Not just lighten up the workload to three days a week, but take an actual break.

Give your body a chance to rest, recover and build itself back up. Give your brain a chance to let go of whatever was happening before and get rejuvenated.

But it’s not just psychological. It’s also physical.

These days it seems like there is a secret prize for the team that plays the most games in the shortest period of time, and everyone is going for that prize. You’ll see programs bragging that their teams play 100 or even 150 games in a year (with a 12-player roster). Much of that playing time is compressed into September and October in the fall, and then April-July in the summer.

High school-age players may even have a heavier workload, because they have their school season and then their travel/summer season. Except Iowa, where high school is the summer season for whatever reason.

What all this has led to is a rash of overuse injuries. Not just for pitchers, although we are seeing more and more of it as this article points out. A pitching staff that throws 90 pitches a game (a conservative number for most) across 100 games will have thrown 9,000 pitches. Divide that by a three-person rotation and it’s roughly 3,000 pitches each.

That’s a lot of pitches – especially when you consider that typical college pitchers in one study, who have the benefit of daily weight training and conditioning run by a professional staff, threw an average of just 1,243 pitches during the season.

Now, Rachel Garcia, the NCAA D1 player of the year and winner of this year’s Women’s College World Series did throw 3,178 pitches total this season. But do you really think the 12 or 14 year olds you know are comparable in strength and conditioning to Rachel Garcia? Doubtful.

It’s not just about pitchers, however. Position players can also get overworked, especially when it comes to throwing. Even if you have great mechanics, the effort and stress placed on the shoulder throwing overhand a hundred times a day every day in practice can cause wear and tear that needs to be addressed.

Overuse injuries such as tendinitis and small tears in soft tissue can easily build up over time. They may not be bad enough to require surgery, but they can cause pain. And as the pain builds, the mechanics break down to work around the pain.

Over the course of a season things can get pretty sloppy. If you just launch right into the next season those issues aren’t going to magically get better. They’re going to get worse.

Finally there’s the mental side. If you’re working hard (as you should), it’s easy to become mentally fatigued as well. That’s not good either.

Taking a little time off – like professional players in all sports do, incidentally – can help recharge the ol’ batteries and get you ready to tackle new challenges.

So my advice to you is to walk away from the practice field (or area) for a bit and let your body heal itself. See a doctor or a physical therapist if you need to. But one way or another, give yourself a break and go do something else for a little while. You (and your body) will really be glad you did.

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