School’s in session and practices have begun. So, just how much sleep do our kids need?
If your child is serious about their schooling and sport, a sure way to increase performance is to encourage them to get enough sleep. Sleep is the very foundation of post-exercise recovery and regeneration.
There are three main factors to look at when evaluating your child’s sleep:
- Sleep length – Is she getting the optimal number of hours per night?
- Sleep quality – Is she dealing with sleep fragmentation, disturbances in the environment or sleep disorders?
- Sleep phase – Is the timing of your child’s sleep in line with circadian rhythm, leading to the most restorative sleep?
Ensuring optimal sleep length, quality and phase will affect your child athlete’s ability to train, increasing performance results and overall recovery. These three components of your child’s sleep will change over time as her body grows and training demands intensify. Through each new stage of an athlete’s career and increased levels of training intensity, a new evaluation of sleep needs is required. Not only does sleep support athletes in reaching their training goals, it also increases resistance to illness and improves recovery from injury.
Sleep Length Recommendations by Age
3-5 Years Old: 10-13 hours
6-13 Years Old: 9-11 hours
14-17 Years Old: 8-10 hours
What is the best time for your child to go to sleep?
When determining a good time for your child to go to bed, it’s important to work backwards from the time that your child likes to (or needs to) wake up. So, for example, a five-year-old who needs to be at school at 8:00am and requires about an hour to get ready and eat breakfast might function best when going to bed at 8:00pm or 9:00pm and waking up at 7:00am. Remember, though, that most children wake up early. So extending their bedtime until 10:00pm isn’t necessarily going to result in sleeping later in the morning—it will likely just result in a cranky child, particularly if this isn’t part of their regular routine.
As a parent, you can discuss the importance of sleep and athletic performance, post-exercise recovery and regeneration with both your child athlete and your child’s coaches. Overscheduling athletes at the expense of sleep will not increase a child’s performance, instead it will have the opposite effect. If your child is serious about his sport, you can support her training goals by helping her get serious about her sleep.
Adapted from Super Healthy Kids
Wondering what to do with the kids on Monday? Our Fall Shooting Clinic is the perfect answer to that question!
This is a great time to get kids of all levels off the couch and onto the court. We’ll focus on the fundamental skills that make you a better basketball player, as well as, you guessed it — shooting! Learn how to set up so that every shot counts!
Get registered now and don’t miss your shot!
Don’t miss out on one of our most favorite things — clinics! We’re starting with this month’s shooting clinic and then our Black Friday Clinic in November, all to get you back on the court and getting better, faster and sharper!
Each clinic focuses on a number of different skills and are perfect for every level player. Don’t miss out on these one-day, super-charged, events! Register now for either one, or both!
Lots of training options, but ever wonder which one is right for you?
Here’s an easy explanation of the different types of training we have happening here at Hoops.
Hoops Training Packs (T-Packs) are the perfect way to sign-up and purchase training for beginners who may not be ready to make a monthly commitment to training. Purchase training in packs of 4, 8, 12 or unlimited sessions in a month and learn the fundamentals of basketball for a lifetime of enjoyment!
Hoops Commitment Packs (C-Packs) help players “level-up” basketball performance by making a commitment to ongoing training with monthly recurring training options. Purchase C-Packs with 4, 8, 12 or unlimited sessions that automatically renew each month until you cancel.
3-month Training packs
Hoops 3-Month Training Packs (3T-Packs) is the a great option for many parents who streamline purchasing training packs and get multi-month discounts. Purchase 3 months of training with 3T Packs in 4, 8, 12 or unlimited sessions and receive a discounted rate for each!
Yep, it’s STILL our birthday! Even though technically, August is our “birth” month, we’re going to keep the celebration going. We are very excited with this anniversary and know we couldn’t have done it without our most favorite people — you! Help us continue the celebration with big discounts on our three largest and most valuable training products. We can’t thank you enough for all you mean to us. You are what makes Hoops so great!
Check out these great sale prices on some of our best training packs. And have a cupcake!
Want to see more of your favorite players?
We’ve got you covered! We’re so excited to let you know that Hoops will soon be working directly with Viva Loudoun. That means more pictures of your favorite Hoopers will be showcased on our website and available for purchase through Viva Loudoun.
Keep a look out for those amazing photographers at the local high school games — and check our website to see more of your favorite players!