Hi Reader,
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It’s that time of year again. School’s winding down, summer’s around the corner, and if your teen athlete is anything like the ones we work with at Skadi, they’re likely already planning how to get ahead.
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More miles. More sessions. More hours in the gym.
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Because summer is when you double down on your dedication, right? (Not actually. Let’s talk about it.)
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Here’s what we often see:
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Student athletes grind all summer. They push through fatigue. They ignore the whispers from their body that something’s off. And then fall rolls around, and they show up exhausted. Injured. Or so mentally fried that the thought of another practice makes them want to quit.
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Contrary to popular belief, for student athletes in fall/spring sports, summer is NOT the season to destroy yourself in the name of dedication. (I realize this is different for those of us in summer sports).
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Rather, the off season is the time to build the foundation, physical, mental, and emotional, which lets you train hard when it actually counts. And that foundation? It’s built on strategic rest.

I know. Rest feels counterintuitive in our “rise and grind” culture where bragging rights are based off of sleep deprivation. When everyone’s posting their sunrise runs and gym sessions, taking a day off can feel like you’re falling behind. But here’s what’s actually happening in the body:
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When your teen trains hard, they’re creating controlled damage. Tiny tears in muscle fibers. Stress on the cardiovascular system. Depletion of energy stores.
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Adaptation, getting faster, stronger, more resilient, happens during recovery. Not during the workout itself. Without adequate rest, they never complete the repair process. They just keep stacking stress on top of stress.
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And for teen athletes specifically? The stakes are even higher. Their bodies are still developing. Their brains are still building the neural pathways that regulate stress, decision-making, and emotional resilience.
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Chronic stress without recovery hurts performance. And more importantly, it affects long-term health, our relationship with sport, and the ability to show up as our best self.
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​Warning Signs Your Teen Needs More Rest
​Not sure if your athlete is getting enough recovery? Here are the red flags to watch for:
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🚩More irritable than usual
🚩Motivation tanking
🚩Getting injured more often or taking longer to recover
🚩Exhausted even after a full night’s sleep
🚩Dreading practice instead of looking forward to it
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Okay, so what does strategic rest actually look like? Here are a few simple techniques they can start TODAY:
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​1️⃣ Legs Up the Wall (10-15 minutes)
​Lie on the floor with legs extended up against a wall. This simple posture improves circulation, reduces swelling, and helps the body shift into rest-and-digest mode.
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​2️⃣ Low and Slow Breathing
​Instead of big chest-heaving breaths, practice slow diaphragmatic breathing: inhale for 4 counts, exhale for 6. This activates the body’s relaxation response and counteracts stress hormones.
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​3️⃣ Take ACTUAL Rest Days (1-2 per week)
​Zero structured training. No “just a quick run.” Let the body fully recover. Spend time doing things they enjoy outside of sport. 🎨🎮📚
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Your teen’s job this summer is NOT to outwork everyone. It’s to show up in the fall ready to train, ready to compete, and still in love with their sport. And that starts with giving themselves permission to rest. Rest is training. 💪
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Want the full breakdown on building sustainable recovery habits, plus more strategies your teen can use right now?

🎙️ This week on the Feisty Women’s Performance Podcast….
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​My close colleague, friend, and mentor Dr. Heather Bergeson helps us unpack why the BMI myth is holding women back and how choosing weight‑inclusive care can unlock a whole new level of happiness and performance.
​🎧Listen now on Apple Podcasts or Spotify.​

Is your teen looking for support navigating burnout, performance anxiety, or building healthier training habits?

Laurie, Skadi’s provider who specializes in working with youth and teen athletes, gets it. And she’s now full-time with openings! Schedule a free discovery call with Laurie to learn how sport psychology can support your teen’s journey.
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Til next time,
Dr. A

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