Level Up: The Middle School To High School Sports Transition

Starting high school is a major transition. As an incoming freshman, your child faces new social and academic challenges. And if they’re an athlete, they’ll encounter additional hurdles when they level up from middle school sports to high school team play.

Taking the field or being on the court in high school can be exciting. Research shows participating in a sport is good for your child’s physical, mental and emotional health. But competing at the high school level is more intense. As a result, it can be intimidating and overwhelming.

“Knowing what to expect can relieve some of that stress and make this transition easier and more fun,” said Lauren Dorn, manager of sports medicine at Franciscan Health Lafayette.

You and your student athlete can also take a few steps to make the process smoother.

How Do High School Sports Differ From Middle School Sports?

While there is the probability your new freshman has played sports for years, it’s important to remember that participating in sports at the high school level is different.

“New high schoolers will be playing against older, stronger and faster students,” Dorn said. “Students who were high-level players in middle school will need to be prepared to rise to the challenge.  There should be an expectation of increased time and effort required.”

Dorn said students who want to continue playing sports in high school should anticipate:

• Potentially a longer season with more games.
• Daily practices that will be longer and more intense.
• Greater concentration on strategy and skill development ,
• More intense physical preparation and conditioning.
• Higher expectations from coaches.

Students should also be prepared for a more rigorous tryout process. In middle school, most coaches focus on making sure as many kids as possible get the chance to be on a team. That’s not always the case in high school, Dorn said.

“With a lot of middle school programs, kids are probably going to be able to participate at some level whether it’s the A team or B team,” she explained. “High school sports have a tryout process that is more selective with higher expectations for performance, discipline, work ethic and consistency.” There may be fewer spots available for game time participation depending on the sport.

What Are Some Tips For Easing The Transition To High School Sports?

Fortunately, there are several steps your child can take to prepare themselves for a more aggressive, dedicated level of competition, Dorn said. She offered these tips to help student athletes embrace the challenge:

• Lean into training: High school coaches expect players to train harder and longer. Talk with your child about how more consistent training will improve and refine their skills. Encourage them to ask their older teammates or coaches for advice on how to maximize their efforts.
• Give summer camps a try: If your child’s high school offers summer sports camps, consider enrolling them before freshman year. Many of these programs are free or low-cost.. These camps are a great way for them to get to know the coach, learn about practice and participation expectations and work on developing new skills.
• Work on time management: Good academic performance is a critical part of high school sports. Many schools will require your child to maintain a certain grade point average (GPA) to be part of a team. So, your child needs to learn how to balance a heavier workload with more frequent, longer practices. Help them create a schedule that allows them to study, play and enjoy time with friends. Many students perform better academically when they’re involved in sports and must use any available time to complete assignments, Dorn said.
• Pick a position: In middle school, students are encouraged to try out multiple positions on a team. But high school coaches look for players who can sharpen their skills in one — maybe two — positions. Encourage your child to choose a position and work on those skills outside of team practice.
• Diversify: Even if your child prefers one sport, urge them to play others throughout the year. Participating in more than one sport helps them develop different skills and leads to more well-rounded physical growth and reduces potential for overuse injuries. For example, football and baseball seasons don’t overlap and require diverse abilities. Your child may find their muscles get stronger and their endurance improves.
• Welcome coaching: Many high school coaches are former high school athletes. So, they bring first-hand knowledge and experience to their roles. Remind your child to be open to guidance and feedback from their coach rather than getting frustrated or defensive. Encourage them to ask questions if they don’t understand something in practice or need clarity around the coach’s expectations.

Ultimately, it will take time for most students to adjust to the faster pace and greater intensity of high school sports. But if they keep with it, maintain realistic expectations and are willing to work hard, they can navigate this transition successfully Dorn said.

“Just like anything else, kids can’t simply walk on the field or court and expect they’re going to be good at something or even at the top of their game,” she said. “They must practice and prepare. And if they work hard toward that goal, they’ll earn a sense of accomplishment that can’t be beat.

Sports Medicine for Middle & High School Athletes

At Franciscan Health, our goal is to help student athletes prevent, treat and rehab sports-related injuries. We offer pre-participation sports physicals, injury evaluations, and provide athletic training and physical therapy.