In the eyes of many, as soon as the calendar rolls over to November, the holiday season officially begins! The music changes, lights slowly begin going up, and the holiday ads start running. For most, this is likely met with excitement; however, as a parent, preparing your family for travel and extended time with friends and family while your kids may be in and out of school can bring friction. Now, imagine your child trying to juggle all of these things while also trying to maintain what’s expected of them as an athlete. The holidays can amplify the nuances that managing an athlete's coach, parent, and own expectations can have.

In this day and age, there is an expectation that we’re always working towards achieving the next best thing. In baseball, this is reflected in the expectation to get stronger, faster, eat healthier, make no errors during a game, and ultimately winning as many games as possible on the way to winning a championship. The mindset of “there are no days off” or “if you’re not working you’re falling behind” can be dangerous and harmful both mentally and physically. Let’s explore common expectations that are placed on athletes during the holiday season and recommendations for how we can change these mindsets to instill a healthier balance in all of our lives.

To Train or Not to Train?
Some coaches have the mindset that training year-round is what’s needed to make their athletes elite. When done correctly, this may be true; however, during the holidays, these expectations may be relayed in the form of statements like, “you need to stay in shape” or “you should eat perfectly healthy during break,” before your child even leaves for vacation. These expectations can add unnessary stress during an already short amount of time that they spend away from their sport and other responsibilities like schoolwork. Remember that the holiday season is also part of the off-season in baseball, which makes it a great time to hit the reset button. Like you, your athlete needs a break- both mentally and physically- from the sport to prevent burn out and keep their desire to play the game alive.

Coaches and parents should help their athletes build recovery periods into their training schedules, and these periods can easily be built in around the holidays. Recovery time doesn’t have to mean that they’re not moving their bodies at all- although sometimes these fully relaxed days are beneficial. Instead, put the bats and gloves away and reimagine what movement can look like outside of baseball training. The goal should be to move their bodies a little each day while doing simple things such as playing outside with family and friends, going for walks or hikes, ice skating at the local rink, riding a bike, and more. Make it fun! Resting and taking multiple days “off” from training will not hurt your athlete! Often times the rest makes them better.

To Eat or Not To Eat?
Every aspect of an athlete’s life can be regimented all the way down to the meals they should or should not eat. There’s an expectation that athletes should eat healthy year-round to help them achieve their goals. However, around the holidays this mindset can be harmful for young athletes, especially if these expectations are constantly repeated by the adults around them. Events surrounding the holidays are largely social and involve food and games. Although choosing healthy food options and enjoying portion control is ideal, it’s ok for them to eat a slice of pie or enjoy a bowl of mac and cheese from time to time. Indulging around the holidays in moderation will not make or break your athlete’s baseball career. Your words and the messages that come from their coaches matter, and all adults should be mindful of how they frame food in relation to body composition (e.g., weight) and fitness.* Comments received at a young age can lead to a lifetime of disordered eating patterns if made improperly or inappropriately. Everyone deserves time to indulge, have fun, and be in the moment while also enjoying the delicious flavors of this time of year!

How Much Time Is Too Much Time?
Once we hit the end of November, time with family and friends is typically inevitable. It’s a time to catch up on what’s happened since you were last together, what your plans are for the upcoming year, and to enjoy each other’s company. Some coaches may even expect their athletes to stay in touch with them and their team while they’re away. Even so, we should encourage athletes to still take time for themselves by doing something they enjoy, like playing video games, reading, watching a movie, or even spending time in a quiet room to rest their minds. Having a conversation about balance and restoration before becoming overwhelmed opens the door for further conversations on how they’re feeling. Listen to them when they say they need a break and watch their body language for cues that they’re getting tired. The goal over the holidays is not only to enjoy them but to also rest and recharge.

Regardless of your belief systems, this time of year can be very stressful with all of the expectations that come with it, and this can be the same for your young or mature athlete. This season is a time for being present and mindful while also resting up for the upcoming baseball season. Even your favorite pro athletes need time away to stay fresh mentally and physically. Enjoy the holidays!

*If you have concerns regarding nutrition working with a licensed healthcare provider such as a sports medicine physician, a registered dietitian (RD), or a Certified Specialist in Sports Dietetics (CSSD) can help your athlet